Knee & Forearm Plank to Elbow-Tap
Level up your core stability with the Knee & Forearm Plank to Elbow-Tap. This punishing variation targets your obliques and deep abdominals for a stronger, more sculpted midsection.
The Knee & Forearm Plank to Elbow-Tap mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee & Forearm Plank to Elbow-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)
How to do the Knee & Forearm Plank to Elbow-Tap
Setup
Begin in a standard forearm plank position on a mat, with your elbows directly under your shoulders and your body forming a straight line from head to heels.
Engage your core tightly to keep your back flat and prevent your hips from sagging or lifting too high.
Movement
While maintaining the plank, exhale as you slowly shift your weight slightly and pull one knee toward the elbow on the same side.
Aim to touch or bring your knee as close as possible to the outside of your elbow.
Keep your torso stable; avoid twisting or lifting your hips excessively as you perform the movement.
Inhale as you return your leg to the starting plank position with controlled movement.
Alternate sides, repeating the motion with the opposite leg.
Knee & Forearm Plank to Elbow-Tap FAQs
What muscles does the Knee & Forearm Plank to Elbow-Tap work?
The Knee & Forearm Plank to Elbow-Tap mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Knee & Forearm Plank to Elbow-Tap?
None. The Knee & Forearm Plank to Elbow-Tap is a bodyweight exercise, so you can do it anywhere.
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