Knee Plank
Strengthen your core with Knee Plank! Perfect for beginners, build stability while protecting your lower back.
The Knee Plank mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Knee Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Knee Plank Variations and Alternatives
How to do the Knee Plank
Plank from Knees
Starting Position:
Begin by kneeling on the floor.
Place your hands shoulder-width apart on the ground in front of you.
Align your wrists directly under your shoulders.
Keep your knees hip-width apart.
Movement Instructions:
Slowly lower your body forward, resting your weight on your forearms and knees.
Keep your back straight and your core engaged.
Push through your hands to maintain a stable position, keeping your head in line with your spine.
Ensure your hips are not sagging or elevated; they should be in line with your shoulders.
Hold this position for a specified duration (begin with 20-30 seconds), breathing steadily.
To exit the position, gently lower your hips back to the floor and sit back on your heels.
Tips for Beginners:
Focus on keeping your body straight from head to knees.
Engage your abdominal muscles to support your back.
If this is too challenging, feel free to lower your torso and rest your chin on the floor for extra support.
Gradually increase the hold time as you build strength.
Knee Plank FAQs
What muscles does the Knee Plank work?
The 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 Knee Plank?
None. The Knee Plank is a bodyweight exercise, so you can do it anywhere.
What are some Knee Plank variations and alternatives?
Similar exercises include the Quadruped Hold Plank, Chinese Plank, Dynamic Explosive Plank and Arm-Forward Plank.
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