Front Plank is a beginner pose where the flyer holds a plank position with their feet supported on the base’s hands. It’s excellent for building core strength and developing the flyer’s body awareness.
Description
The flyer holds a plank position in the air, with their feet in the base’s hands and their hands either on the ground or on the base’s shins. The base lies on their back with arms extended upward.
Prerequisites
Ability to hold a ground plank for 30+ seconds Basic core engagement skills Comfort with being partially inverted
Step-by-Step Instructions
For the Base:
Lie on your back with knees bent
Extend arms straight up, palms facing away from you
Let the flyer place their feet in your hands
Slowly extend your arms, keeping them perpendicular to the floor
Keep core engaged and lower back flat
For the Flyer
Place your feet in the base’s hands (arches on palms)
Place your hands on the ground near the base’s head
Engage core as base lifts you
Keep body in a straight plank line
Press firmly through toes into base’s hands
Common Mistakes
Flyer sagging at the hips (engage core more) Base bending elbows (keep arms straight and locked) Flyer looking up instead of down toward ground Not enough pressure through feet
What’s Next?
From Front Plank, you can progress to:
Shoulder stand progressions High flying whale Plank transitions to other poses