← Exercise Library

Front Plank

An anti-extension core hold — the core resisting the lower back from sagging.

How to perform it

1. Rest on your forearms and toes, elbows under your shoulders.
2. Form a straight line from head to heels.
3. Brace your core and pull your ribs down, not flared up.
4. Hold, breathing normally throughout.

Coaching cues

• Quality over duration — 30 controlled seconds beats 90 sagging ones

Sets and reps

3 sets of 30–45 seconds

Where you'll see this exercise

• 12 Bodyweight Strength Exercises for Soccer Players
• Core Strength for Soccer: Anti-Rotation Training Explained
• The FIFA 11+ Warm-Up, Explained Step by Step

Browse the full exercise library or return to the Strength Training for Soccer Players guide.