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Front Leaning Rest Position 2023

The front leaning rest position is a fundamental body posture often used in physical training and as an initial point for various exercises.

  • This position forms the foundation for different strength and endurance exercises, such as push-ups. 
  • It is a standard position used by the military and is also prevalent in general fitness regimens.

Army Front Leaning Rest Position Defined

The Soldier assumes the front leaning rest position by performing two movements. 

  • First, the soldier moves from the position of attention to the squat position, then thrusts the feet backward to the front leaning rest position.
  • If he has trouble with the squat thrust, he can step back with his left leg and right leg to get into the front leaning rest position.
  • In the front leaning rest position, maintain straight body alignment from his head to his heels.
  • He supports his body weight on his hands (shoulder width) and on the balls of his feet. 
  • He keeps his feet and legs together.
Front Leaning Rest Position
Front Leaning Rest Position

Key Components

  • Body Alignment: Maintain a straight line from the head to the heels.
  • Hand Placement: Hands should be shoulder-width apart, palms flat on the ground.
  • Foot Position: Rest on the balls of the feet with the legs and feet together.

What is the Leaning Rest Position?

The term “leaning rest position” may sound similar to the front leaning rest position, but they are different.

  • In the leaning rest position, you stand upright and then lean forward with your hands on your thighs or knees. 
  • It is a relaxed position, often used to catch one’s breath or as a transitional posture between different exercises. 
  • It is not typically used as the basis for other exercises in the way that the front leaning rest position is.

Differences Between Front Leaning Rest and Leaning Rest Positions

AspectFront Leaning Rest PositionLeaning Rest Position
PosturePlank-like, body straightStanding, leaning forward
Hand PlacementShoulder-width apart on the groundOn thighs or knees
PurposeFoundation for various exercisesResting or transitional

How to do the Front Leaning Rest

To do the front leaning rest, follow the following steps:

This movement is called the front leaning rest. 

  • You’re going to place your hands on the ground, extend your legs. 
  • You’re going to be straight through the hips. 
  • You want the web of your hand directly into your shoulder, straight hips. 
  • Avoid lifting your hips or allowing them to sag. 
  • You’re going to tighten your midsection to maintain a rigid position. 
  • That’s the front leaning rest.

Front Leaning Rest Exercises

The front leaning rest position is the starting point for numerous exercises targeting various muscle groups.

Below are some of the exercises that can be performed from this position:


  • Standard Push-Up: Lower your body by bending your elbows and pushing back up.
  • Diamond Push-Up: Position your hands under your chest and form a diamond shape with your fingers. Lower and push back up.


  • Static Plank: Planking means holding this position for a set amount of time.
  • Plank to Push-Up: Start in a plank position, transition into a front leaning rest position, and then back again.

Mountain Climbers

  • Standard Mountain Climber: Bring one knee toward your chest and then switch with the other knee in a running motion.
  • Cross-Body Mountain Climber: Bring one knee toward the opposite elbow and switch.


  • Start in a standing position, go into a squat, kick your feet back into a front leaning rest position, return to the squat, and jump up.

Benefits of the Front Leaning Rest Position

The front leaning rest position is much more than a transitional stance or starting point for other exercises; it’s a powerful posture in its own right, offering multiple benefits and targeting several muscle groups when executed correctly.

Core Stabilization

  • Enhances Core Strength: This position activates the core muscles, helping to improve balance and stability.

Upper Body Strength

  • Improves Upper Body Strength: Shoulders, arms, and chest get a good workout, which can contribute to overall upper body strength.

Conditioning and Endurance

  • Boosts Muscular Endurance: Holding the position for extended periods can enhance your muscle stamina.


  • Foundational for Other Exercises: Knowing this position well can lead to easier adaptation to other exercises, like push-ups or burpees.

Mental Toughness

  • Improves Mental Resilience: Maintaining the position against muscle fatigue also trains your mental endurance.

Muscles Worked in the Front Leaning Rest Position

Core Muscles

  • Rectus Abdominis: The primary muscle in the abdomen, crucial for stabilizing the body.
  • Obliques: These muscles on the sides of your abdomen also engage, assisting in stabilization.

Upper Body Muscles

  • Pectorals (Chest): These muscles experience tension, supporting the body’s weight.
  • Deltoids (Shoulders): Deltoids are activated to keep the body elevated and stable.

Arm Muscles

  • Triceps: Engaged when you hold yourself in a plank-like position.
  • Biceps: Though not as intensely worked as triceps, they still play a role in stabilization.

Lower Body Muscles

  • Quadriceps: Engaged to keep the legs straight.
  • Glutes: They play a minor role in keeping your body straight and stable.

Back Muscles

  • Latissimus Dorsi: These broad back muscles help in maintaining the position.
  • Erector Spinae: These run along your spine and assist in keeping your back straight.

Summary Table

Muscle GroupMuscles Involved
CoreRectus Abdominis, Obliques
Upper BodyPectorals, Deltoids
ArmsTriceps, Biceps
Lower BodyQuadriceps, Glutes
BackLatissimus Dorsi, Erector Spinae


The front leaning rest position is versatile for military training and general fitness applications. 

  • The position provides the foundation for various exercises targeting strength, flexibility, and endurance. Its straightforward, plank-like alignment makes it accessible for individuals at all fitness levels. 
  • Learning to master this position can unlock various exercise options beneficial for comprehensive physical development.
George N.