Instructions

1

Start in a plank position with hands shoulder-width apart, shoulders directly over wrists, core engaged, and body forming a straight line from head to heels

2

Ensure neutral spine alignment with core tightened. Position legs extended with feet together or slightly apart for stability. Maintain tension throughout the body before beginning the movement

3

Slowly lower the hips downward while bending at the knees, drawing one or both knees toward the chest in a controlled manner. Keep the upper body stable and core engaged throughout the lowering phase

4

Extend the leg(s) back to the starting plank position, fully straightening the knee while maintaining core tension and body alignment. Return to neutral plank position and repeat

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Femoris, the Front Plank on Elbow Toe Tap is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

To maximize the Front Plank on Elbow Toe Tap , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Front Plank on Elbow Toe Tap
Cable Front Plank on Elbow Toe Tap
Banded Front Plank on Elbow Toe Tap

Beginner Tips

If you are new to the Front Plank on Elbow Toe Tap , focus on mastering the movement pattern with zero weight before adding Body weight.

Front Plank on Elbow Toe Tap