Kneeling plank

Description

How to Do Kneeling plank

1. 1
   Setup

   Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

2. 2
   Setup

   Extend your body forward slightly so your shoulders are a few inches ahead of your wrists, and your hips are aligned with your shoulders and knees.

3. 3

   Engage your abdominal muscles, drawing your navel towards your spine, and gently tuck your pelvis to flatten your lower back.

4. 4

   Maintain a straight line from the crown of your head through your shoulders, hips, and knees, keeping your gaze slightly forward or down.

5. 5

   Hold this rigid position, breathing steadily and deeply, focusing on keeping your core tight and preventing your hips from sagging or rising too high.

Tips

• Focus on "bracing" your core as if preparing for a punch, rather than just "sucking in" your stomach, to maximize abdominal engagement.
• Imagine a straight line extending from your head to your knees; avoid letting your hips sag or pike up towards the ceiling.
• Keep your neck in a neutral position by looking down at the floor between your hands, preventing strain and promoting proper spinal alignment.
• Actively press through your forearms and hands into the floor to engage your serratus anterior and stabilize your shoulder blades.

Common Mistakes

• ×Allowing your hips to sag towards the floor compromises core engagement; fix this by actively tucking your pelvis and squeezing your glutes to maintain a straight line.
• ×Hyperextending the lower back puts undue stress on the spine; correct this by engaging your core and slightly tucking your tailbone.
• ×Lifting your head to look forward strains your neck; keep your gaze neutral by looking at the floor between your hands to maintain spinal alignment.