Knee Lift Plank
The Knee Lift Plank mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Lift Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Knee Lift Plank
Setup
Begin in a quadruped position, with your hands directly under your shoulders and your knees directly under your hips on a yoga mat.
Movement
Engage your core muscles firmly.
Inhale and simultaneously lift your knees just an inch or two off the floor, keeping your back flat and parallel to the ground.
Distribute your weight evenly between your hands and the balls of your feet.
Hold this hovering position for the designated amount of time while maintaining steady breathing.
Keep your neck neutral by looking down at the mat.
Tip
Ensure your hips do not raise higher than your shoulders, maintaining a straight line from your head to your hips throughout the entire duration.
Knee Lift Plank FAQs
What muscles does the Knee Lift Plank work?
The Knee Lift Plank mainly works the core, with help from the shoulders and quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Knee Lift Plank?
None. The Knee Lift Plank is a bodyweight exercise, so you can do it anywhere.
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