Front Plank (Kneeling) Exercise


The Front Plank (Kneeling) Exercise is a great way to build stabilising strength in your core, thus enabling more efficient and consistent movement in your golf swing and helping to prevent injury.

The Front Plank (Kneeling) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


  • Start in a prone position (on your front, face down), with your arms bent close to your sides.
  • Engage your back and abdominal muscles and lift your torso off the ground.
  • Rest your weight on your forearms and knees, your elbows underneath your shoulders, and your knees less than hip-width apart.  Your body should form a straight line from your ears to your knees.
  • Hold for the desired amount of time.

Keep your torso solid, your hips square to the ground, and your back straight – don’t let your lower back sag.

Keep your head in line with your torso, and your abdominal muscles engaged to stabilise your spine.

You should feel it working your core.


As you become more proficient, try bringing your knees closer together, increasing the challenge to your stability.

For more of a challenge, try the full Front Plank Exercise.

There are a number of other variations on the classic plank exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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There are a number of other golf-specific injury prevention exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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