Kneeling plank
Strengthen your core with the kneeling plank, a modified plank that builds abdominal endurance and stability.
Description
A kneeling plank is a variation of a standard plank where you rest your knees on the floor. This exercise targets the core muscles.
How to Do Kneeling plank
- 1Setup
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- 2Setup
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
Engage your abdominal muscles, drawing your navel towards your spine, and gently tuck your pelvis to flatten your lower back.
- 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
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.
Variations
Band Half Kneeling Chop
Strengthen your core and obliques with the Band Half Kneeling Chop. This anti-rotational exercise builds stability and power for a stronger, more
Kneeling Plank Tap Shoulder
Strengthen your core, shoulders, and arms with this dynamic kneeling plank variation.
Band Kneeling Crunch
Strengthen your rectus abdominis with the band kneeling crunch. This exercise effectively targets your core for improved stability and definition.
Chinese Plank
Strengthen your entire posterior chain and core with the challenging Chinese Plank.
Related Exercises
Front Plank
Strengthen your entire core, shoulders, and glutes with the Front Plank. This static exercise builds abdominal endurance and improves postural stability.
Front Plank Toe Tap
Engage your core and glutes with the Front Plank Toe Tap. Maintain a strong plank while tapping your toes to the side for improved stability.
One Arm Front Plank
Challenge your core stability and strengthen your obliques and rectus abdominis with the One Arm Front Plank.
Plank on Hands
Strengthen your core, shoulders, and hips with the Plank on Hands. This fundamental bodyweight exercise builds full-body stability and endurance.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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