Knee Tap Plank with Forward Rock
The Knee Tap Plank with Forward Rock mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Tap Plank with Forward Rock Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Knee Tap Plank with Forward Rock
Setup
Begin in a high plank position, with hands directly under your shoulders, body in a straight line from head to heels, and core braced tight.
Movement
From the static plank, initiate a forward rock by driving your body weight forward on your toes, shifting your shoulders past your hands while maintaining a rigid torso.
Rock back to the starting neutral plank position.
Once stable, perform an alternating knee tap by lowering one knee slightly towards the mat without touching it, then return it to the start.
Immediately alternate to the other knee.
Keep the hips level throughout the entire movement; avoid letting them sag or lift high towards the ceiling.
Tips
Keep the movement controlled; focus on core stabilization during the shifting phases.
Breathe steadily, exhaling as you rock forward or tap the knee.
Knee Tap Plank with Forward Rock FAQs
What muscles does the Knee Tap Plank with Forward Rock work?
The Knee Tap Plank with Forward Rock 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 Tap Plank with Forward Rock?
None. The Knee Tap Plank with Forward Rock is a bodyweight exercise, so you can do it anywhere.
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