# Front Plank Open And Close - Canonical: https://fitwill.app/exercise/7833/front-plank-open-and-close/ - Media ID: 7833 - Primary muscle: Abs - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/7833/front-plank-open-and-close.mp4 ## Description The Front Plank Open And Close takes a standard front plank on the hands and adds a controlled leg action: from a straight-arm plank, you open your feet wide apart, then close them back together, keeping your trunk completely still while your legs do the moving. It is essentially a plank jack without the bounce, which makes it easier to control and far friendlier to the wrists, ankles, and lower back than the jumping version. This exercise trains the deep core and rectus abdominis isometrically while the hip muscles work dynamically. Every time your feet travel out and in, the adductors and glutes on the inner and outer hips lift and control the legs, and your trunk has to resist the rotational and side-bending forces those leg movements create. The straight arms also keep the shoulders actively supporting the upper body, so you get a subtle but real amount of shoulder and upper back work. Setup matters more here than in a static plank because a wide or sloppy hand position magnifies every error. Place your hands directly under your shoulders, spread the fingers, and press the floor away so your upper back does not collapse between the shoulder blades. Your body should form one line from head to heels before the first repetition begins; if your hips start low, they will sag further every time your legs open. To execute the movement well, brace your abdominals as if bracing for light contact, then step or hop one foot out followed by the other, or spread both feet apart in one smooth motion if you are comfortable with the rhythm. Open only as far as you can keep the hips level and the trunk square to the floor, pause briefly in the wide position, and bring the feet back together with the same control. Avoid letting the hips rock up as the feet close, which is the most common way this exercise turns into an accidental pike. The Front Plank Open And Close fits well into core circuits, warm-up routines, and home workouts with no equipment. It is especially useful for people who find plank jacks too jarring but still want their plank to include dynamic hip and anti-rotation work. It also pairs naturally with static plank holds, mountain climbers, and bird dogs in a core block. As for safety and pacing, quality comes from a still trunk, not speed. If your lower back starts to arch, your hips drop toward the floor, or your shoulders creep up toward your ears, stop the set or shorten the range. On a hard floor, an exercise mat under your hands and the balls of your feet makes the position considerably more comfortable. ## Instructions 1. Place an exercise mat on the floor and set up on your hands and knees, then position your wrists directly under your shoulders with fingers spread wide. 2. Step your feet back one at a time until your legs are straight and your body forms a single line from head to heels, balancing on the balls of your feet with feet hip-width apart to start. 3. Press the floor away with your hands so your upper back stays broad, and squeeze your glutes and abdominals to lock in the plank position. 4. Inhale and brace your trunk, then open your feet wide apart by stepping or spreading both legs at once, landing softly on the balls of your feet. 5. Keep your hips level and facing the floor as the legs open; do not let one hip twist toward the ceiling or your lower back arch. 6. Pause for a beat in the wide position, feeling the inner thighs and outer hips engaged rather than resting passively on your joints. 7. Exhale and close your feet back together under your hips with the same control, keeping your trunk from rocking upward as the legs come in. 8. Continue opening and closing at a steady, even tempo for the target number of repetitions or time. 9. When the set ends, lower your knees to the mat before standing up rather than collapsing out of the plank. 10. Reset your brace and hand position before each set so you never begin a rep with sagging hips or a collapsed upper back. ## Tips & Tricks - The most common fault is the hips piking upward as the feet close together; cue yourself to push the floor away and keep the sternum tall so the pelvis stays in the plank line. - If your shoulders creep up toward your ears, actively press through the palms and pull your shoulder blades down your back; straight-arm planks load the shoulders more than forearm planks, so this matters here. - Open the feet only as wide as you can keep both hips level; a narrow-but-clean range beats a wide, twisting stride every time. - Slow the closing half of the movement down deliberately. Most people snap their legs back together and let momentum lift the hips, which unloads the abs you are trying to train. - Do not hold your breath. Exhale as the feet close and inhale as they open, which keeps the trunk braced without building pressure in your head. - If your wrists ache in the straight-arm position, spread your fingers wider and grip the mat slightly with your fingertips, or briefly use your knuckles on a cushioned surface before returning to flat hands. - Watch for the head dropping forward; keep your neck long by looking at a spot on the floor just ahead of your hands rather than between them. - If your lower back starts to arch as fatigue sets in, that is your cue to end the set. Arching under fatigue is how plank variations stop training the abs and start stressing the spine. - For a lower-impact option, step one foot out at a time instead of spreading both together; the core challenge is nearly identical without the landing. ## Frequently Asked Questions ### Which muscles does the Front Plank Open And Close work? The abdominals, especially the deep core and rectus abdominis, work to hold the plank, while the adductors and glutes on the inner and outer hips open and close the legs. The shoulders and upper back support the body on straight arms throughout. ### How is the Front Plank Open And Close different from a plank jack? The movement path is the same, but the open and close version is performed with controlled stepping or smooth spreading rather than explosive jumping. This removes the landing impact, making it easier on the ankles, knees, wrists, and lower back. ### Should I do this on my hands or on my forearms? The standard version shown is on straight arms with hands under the shoulders, which adds shoulder work but loads the wrists. If your wrists are uncomfortable, a forearm version works the same hip and core pattern with less wrist extension. ### Why do my hips lift up when I bring my feet together? That piking motion usually means the abs have stopped bracing and the closing leg is pulling the pelvis with it. Slow the closing phase, exhale as the feet come in, and think about keeping the crown of your head and heels at the same height. ### How wide should my feet open? Open roughly one and a half to two shoulder-widths apart, but only as far as you can keep both hips level and your trunk square to the floor. A slightly narrower opening with level hips trains the core better than a wide, twisting stride. ### Is this exercise suitable for beginners? Yes, if you can hold a solid high plank for 20 to 30 seconds. Beginners should step the feet out one at a time, use a small opening, and start with 6 to 8 controlled repetitions rather than timed sets. ### What can I use instead if the plank position bothers my wrists? Try the forearm plank version, hold a pair of light dumbbells in a neutral grip to keep your wrists straight, or work the same leg pattern in a hip-elevated plank with your hands on a low bench. ### How many reps or how long should I perform the Front Plank Open And Close? Aim for 10 to 20 controlled open-and-close repetitions, or 20 to 40 seconds of continuous tempo work, stopping when your hips sag or your trunk starts twisting. Two to three sets fit well at the end of a warm-up or in a core circuit. ### Can I do this exercise every day? Because it is low load, most people can include it frequently, but the shoulders and wrists still accumulate stress from repeated straight-arm planks. Rotate it with forearm plank variations and give the wrists easier days if you train core daily.