ex_BMR65W

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Waist · Body Weight

Unilateral Front Plank

intermediatestrengthOne side at a timeMale & female model

Unilateral Front Plank is an intermediate compound strength exercise that works the abs (waist), with the glutes and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals
Core

Secondary muscles

Glutes
Shoulders

How to do Unilateral Front Plank

Start in a forearm plank with your body in a straight line.
Lift one leg a few inches off the floor.
Hold without letting your hips rotate or sag.
Switch legs after the set time.

Form tips

Squeeze the glute of the raised leg.
Keep your hips square to the floor.

Unilateral Front Plank alternatives

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Hand Side Plank

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Ab Wheel Plank

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Dumbbell Elbow Side Plank

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More abs exercises

Unilateral Plank

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Long Lever Plank

Alternating Plank Lunge

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Plank Individual Arm Reach

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Alternate Arm Leg Plank

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Unilateral Front Plank FAQ

What muscles does Unilateral Front Plank work?

Unilateral Front Plank mainly works the abs in the waist. The glutes and shoulders work as secondary muscles.

What equipment do you need for Unilateral Front Plank?

None. Unilateral Front Plank is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Unilateral Front Plank should I do?

Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Unilateral Front Plank good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Unilateral Front Plank burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Unilateral Front Plank?

Other exercises for the abs include Dumbbell Plank Pullthrough, Dumbbell Hand Side Plank, Ab Wheel Plank and Dumbbell Elbow Side Plank.

For developers

Use Unilateral Front Plank in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BMR65W" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BMR65W",
  "name": "Unilateral Front Plank",
  "model": "male",
  "counterpartId": "ex_EIQ5QV",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_BMR65W/mp4-720.mp4?…",
    "poster": "https://…/ex_BMR65W/poster.jpg?…"
  }
}