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Forward Step Front Plank

Forward Step Front Plank

The Forward Step Front Plank is a challenging and effective exercise that targets your core muscles, especially your abs and lower back. To perform this exercise, begin by assuming a traditional plank position with your forearms and toes on the floor, body straight and parallel to the ground. Now, take small steps forward with your forearms, maintaining a strong and stable core throughout the movement. With each step, you'll feel an increased demand on your abs, as well as the muscles in your shoulders and arms. This exercise engages multiple muscle groups simultaneously, enhancing not only core strength but also overall stability and balance. Incorporating the Forward Step Front Plank into your fitness routine can yield various benefits. Strengthening your core can improve posture, reduce back pain, and enhance athletic performance in activities that require stability and power. Furthermore, a strong core is essential for maintaining proper form during other exercises, such as squats or deadlifts. Remember, though challenging, it's important to perform the exercise with proper form and within your limits, gradually increasing the duration and difficulty as you progress. As always, listen to your body, make modifications if needed, and to see optimal results, combine this exercise with a well-rounded fitness program that includes cardiovascular activity, strength training, and flexibility work.


  • Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
  • Engage your core and step your right foot forward, placing it on the ground next to your right hand.
  • Ensure that your right knee is directly above your right ankle and your back leg is fully extended.
  • Hold this position for a few seconds, maintaining a strong core and neutral spine.
  • Step your right foot back to the starting position and repeat the movement with your left foot.
  • Continue alternating sides for the desired number of repetitions or time.
  • To increase the difficulty, you can add a push-up after each step forward.
  • Remember to breathe consistently throughout the exercise and listen to your body's limitations.

Tips & Tricks

  • Focus on engaging your core muscles throughout the movement
  • Increase the intensity by lifting one leg at a time while maintaining balance
  • Keep your body in a straight line from head to toe during the plank position
  • Breathe deeply and exhale as you lift your leg or stretch your arms
  • Try to hold the plank position for longer intervals as you progress
  • Gradually increase the number of reps to challenge your muscles
  • Practice good form by keeping your shoulders away from your ears
  • If you feel strain in your lower back, modify the exercise by bending your knees slightly
  • Combine the forward step with other exercises like push-ups or mountain climbers for a full-body workout
  • Don't forget to stretch and cool down after completing your workout to prevent muscle tightness


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