Kneeling Plank

Also known as: Knee Plank, Modified Plank, Kneeling Forearm Plank

CoreIsometricBalanceFunctional

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Body Part: Abs

Description

The kneeling plank is a forearm hold with the knees on the floor and the feet lifted. Keep the shoulders, hips and knees in one line while the abdominal and glute muscles stabilize the trunk, maintaining steady breathing and a relaxed neck throughout the hold.

How to Perform

Kneel on the floor and place your forearms down with your elbows directly under your shoulders.
Lift your feet off the floor, keeping the knees supported.
Walk your knees back until your body forms a straight line from your head through your hips to your knees.
Tuck your pelvis slightly and squeeze your glutes to prevent your lower back from arching.
Brace your abdominal muscles as if preparing for a light punch, while keeping your ribs pulled down.
Keep your neck neutral and look at the floor slightly in front of your hands.
Hold with steady breathing, then shift your hips back to leave the position.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a mat or a folded towel under the knees.
Spread pressure along the forearms, not just through the elbows.
Keep the feet relaxed above the floor.
Breathe slowly in and out during the hold.
Begin with short holds and extend them as control improves.

Common Mistakes

Letting the hips sag below the shoulders instead of keeping a straight line from head to knees
Piking the hips too high and turning the movement into a bent-over position
Setting the elbows too far in front of or behind the shoulders
Shrugging the shoulders toward the ears instead of pressing the floor away
Dropping or lifting the head instead of keeping the neck neutral
Failing to brace the abs, causing the lower back to arch