Knee Plank
Core · core · beginner
Start
FinishHow to do it
Rest on your forearms with elbows under the shoulders and knees on the floor behind you, then squeeze the glutes and tuck the tailbone until the body makes one straight line from knees to head.
Muscles worked
Primary: core · Also works: shoulders, glutes
Equipment
No equipment
Common mistakes
- Letting the hips sag so the lower back arches — if you cannot see a flat line from knee to shoulder, shorten the hold instead
- Pushing the hips up into a tent, which turns the hold into a rest and takes the abs out of it
- Holding your breath; breathe shallow through the ribs while keeping the ribs pulled down
Variations
- Walk the knees back an inch each week until you can straighten the legs
- Hold 15 seconds, rest 15, repeat five times
- Lift one knee an inch off the floor for two seconds at a time
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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