Kneeling Plank
BWBodyweightStrength
No video available
The Kneeling Plank is a bodyweight strength exercise that involves holding a forearm-supported position on your knees and toes with a straight body line from head to knees, primarily building core stability and endurance. It targets the abs, including the rectus abdominis and transverse abdominis, while engaging the shoulders and glutes for support. Beginners or those rehabbing from injury benefit most, as it offers a scalable alternative to the full plank for improving posture and anti-extension strength without equipment.
How to Perform Kneeling Plank
- 1Kneel on the floor with your knees hip-width apart and directly under your hips.
- 2Place your forearms on the ground in front of you, elbows directly under your shoulders, with forearms parallel to each other.
- 3Curl your toes under your feet and lift your knees slightly off the ground, extending your legs straight back to form a straight line from head to knees.
- 4Engage your core by drawing your belly button toward your spine and squeeze your glutes.
- 5Hold the position while breathing steadily—inhale deeply through your nose and exhale through your mouth.
- 6Maintain tension throughout your body for 20-60 seconds, keeping hips level and not sagging or piking.
- 7Key form tips: Keep your head neutral (gaze slightly forward), shoulders away from ears, and avoid arching your lower back. Common mistakes: Letting hips drop (causes back strain) or raising hips too high (reduces core engagement). Stop if form breaks.
