Alternating Forearm Leg Lift Plank with Knee Tap
Upgrade your core routine with this plank variation. Maintain a rock-solid torso while alternating controlled knee taps to challenge stability and deepen abdominal engagement.
The Alternating Forearm Leg Lift Plank with Knee Tap mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Forearm Leg Lift Plank with Knee Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus)
How to do the Alternating Forearm Leg Lift Plank with Knee Tap
Setup
Begin in a traditional forearm plank position: place your elbows directly beneath your shoulders with forearms flat on the floor.
Extend your legs behind you, feet hip-width apart, and engage your core, glutes, and quadriceps to form a straight line from your head to your heels.
Execution
From the static forearm plank, maintain a stable torso and hips.
Slowly lower one knee towards the ground until it gently touches the mat without releasing the tension in your core.
Immediately return the knee to the starting position with control.
Alternate to the other side, lowering the opposite knee towards the mat.
Key Tips
Keep Hips Level: Focus on preventing your hips from swaying or rotating as you tap the knee.
Control: Perform the movement slowly to emphasize core engagement rather than relying on momentum.
Avoid Bouncing: The contact with the floor should be gentle.
Alternating Forearm Leg Lift Plank with Knee Tap FAQs
What muscles does the Alternating Forearm Leg Lift Plank with Knee Tap work?
The Alternating Forearm Leg Lift Plank with Knee Tap mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis, obliques and transverse abdominis.
What equipment do you need for the Alternating Forearm Leg Lift Plank with Knee Tap?
None. The Alternating Forearm Leg Lift Plank with Knee Tap is a bodyweight exercise, so you can do it anywhere.
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