Plank with Single Drop Knee
The Plank with Single Drop Knee mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank with Single Drop Knee Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques
How to do the Plank with Single Drop Knee
Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and glutes firmly.
Movement
From the high plank, slowly lower one knee toward the floor. Avoid touching the mat completely; hover just above it.
Keep your hips steady and as level as possible throughout the movement.
Under control, lift the knee back up to the starting position without shifting your weight side-to-side.
Alternate to the other side, lowering the opposite knee.
Form Tips
Minimize movement in your hips and lower back; all instability should be managed by your core muscles.
Keep your neck neutral by looking down at the mat between your hands.
Plank with Single Drop Knee FAQs
What muscles does the Plank with Single Drop Knee work?
The Plank with Single Drop Knee mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Plank with Single Drop Knee?
None. The Plank with Single Drop Knee is a bodyweight exercise, so you can do it anywhere.
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