High Drop Knee Plank
Challenge your core! This plank variation intensifies the burn, targeting your abs and glutes for a stronger, more stable you.
The High Drop Knee Plank mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
High Drop Knee Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lower Back (quadratus lumborum); Obliques
High Drop Knee Plank Variations and Alternatives
How to do the High Drop Knee Plank
Start in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles to stabilize your body.
While maintaining a strong plank position, slowly lower both knees toward the ground without touching it.
Pause for a brief moment with your knees hovering just above the floor.
Raise your knees back up to the initial plank position.
Repeat the movement for the desired number of repetitions or time. Ensure your hips do not sag or lift too high throughout the exercise to keep pressure on the core muscles.
Remember to breathe normally throughout the exercise and maintain a neutral spine and neck alignment.
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High Drop Knee Plank FAQs
What muscles does the High Drop Knee Plank work?
The High Drop Knee Plank mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the High Drop Knee Plank?
None. The High Drop Knee Plank is a bodyweight exercise, so you can do it anywhere.
What are some High Drop Knee Plank variations and alternatives?
Similar exercises include the Dynamic Drop Knee, Dynamic Explosive Plank, Kneeling Dynamic Plank and Kneeling Plank.
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