Stop screwing up this basic core move. Here’s a simple trick to help you get it right.
The Feet-on-Wall Front Plank
Front planks aren’t anything new. Still, most people butcher them because they lack body position awareness.
Putting the feet, especially the heels, against the wall provides a tactile reference point to activate the hamstrings and hold the pelvis in position against gravity.
- Start on your elbows and knees with your feet pressed flat against a wall.
Walk your arms out until your elbows are 1-2 inches in front of your shoulders to create a long-levered plank.
- Drive your heels into the wall and, with your hamstrings, contract your torso towards your feet. Imagine you’re pulling your back pants pockets to the back of your knee.
- Push your elbows through the ground, raising the upper back toward the ceiling and creating a hill instead of a valley between the shoulder blades.