> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Front plank

> Novice · Dynamic · Bilateral. Balance

<video controls playsInline preload="none" poster="/images/exercises/e0ls.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0ls%2Fe0ls-264.mp4?alt=media&token=ae8a0d4f-d3ab-4d0e-9f65-74e000adb346" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 10 s |

## Technique

1. Base lies on their back with arms extended vertically and grabs the partner's hands.
2. Base place their feet on the flyer hips as they lean forward, lifting the feet by extending the hips.
3. Base extends the legs vertically continuing to support flyer's hands.

## Form tips

* Base: Keep your arms and legs fully extended and vertical.
* Flyer: Maintain a rigid Plank position.

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/exercise-partner" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=dda96b4aea29889c4766f8fd0e64e52e" alt="Exercise Partner" noZoom className="m-0 w-full h-full object-contain" width="253" height="195" data-path="images/equipment/q01p.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Exercise Partner</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="scale-balanced" size={16} /> Balance</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/balance/body-balancing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Body balancing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/partner-acrobatics" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Partner acrobatics</a></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Low bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lt.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=20a8a71561113b90e5231cf7d0627be5" href="/exercises/low-bird-e0lt" width="320" height="320" data-path="images/exercises/e0lt.jpg">Novice</Card>
  <Card title="Front plank squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lv.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=d5c037f315cd606718dcd9320ed59d1c" href="/exercises/front-plank-squat-e0lv" width="320" height="320" data-path="images/exercises/e0lv.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="High box" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lg.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=1f8dac2b949728b1a0f0edff4ba5eb47" href="/exercises/high-box-e0lg" width="320" height="320" data-path="images/exercises/e0lg.jpg">Novice</Card>
    <Card title="Low foot on hand" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lh.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=fbd7d333de17ca207acdf9f741bac124" href="/exercises/low-foot-on-hand-e0lh" width="320" height="320" data-path="images/exercises/e0lh.jpg">Novice</Card>
    <Card title="Reverse low foot on hand" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0ll.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=131db3d18f67856d45ee9a0c96c8533d" href="/exercises/reverse-low-foot-on-hand-e0ll" width="320" height="320" data-path="images/exercises/e0ll.jpg">Novice</Card>
    <Card title="Long front plank" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lz.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=c9dff0b5721c4a57afee5416416ed11a" href="/exercises/long-front-plank-e0lz" width="320" height="320" data-path="images/exercises/e0lz.jpg">Novice</Card>
    <Card title="Double plank" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0m2.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=0d00b7a069a74348cbc6564874ef7a8a" href="/exercises/double-plank-e0m2" width="320" height="320" data-path="images/exercises/e0m2.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/front-plank-e0ls). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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