Alternating Four Corner Plank
The Alternating Four Corner Plank mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Four Corner Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Deep Core (transverse abdominis)
How to do the Alternating Four Corner Plank
Starting Position
Begin in a high plank position with your hands directly under your shoulders, your body in a straight line from head to heels, and your core braced.
Movement
Drive one knee forward toward your chest, engaging your core muscles.
Return the foot to the starting position while simultaneously driving the opposite knee toward your chest.
Maintain a steady, controlled pace while keeping your hips level and preventing your lower back from sagging.
Tips for Success
Keep your eyes focused on a spot on the floor in front of your hands to keep your neck in a neutral position.
Avoid lifting your hips too high; maintain a solid plank posture throughout the movement.
Alternating Four Corner Plank FAQs
What muscles does the Alternating Four Corner Plank work?
The Alternating Four Corner Plank mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Four Corner Plank?
None. The Alternating Four Corner Plank is a bodyweight exercise, so you can do it anywhere.
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