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Instructions
- Start in a kneeling position with your hands placed shoulder-width apart on the floor.
- Extend your legs back slightly while keeping your knees in contact with the ground.
- Align your hips, shoulders, and head to form a straight line from knees to head.
- Engage your core and hold the position for the desired duration.
Technical Tips
- Avoid letting your hips sag or rise too high.
- Keep your neck neutral by looking down at the floor.
- Maintain shoulder stability by pressing into the ground.
Breathing Tips
- Breathe slowly and steadily throughout the hold.
- Avoid holding your breath; exhale gently to maintain core engagement.
Medical restrictions
- Avoid if experiencing wrist pain or injury.
- Use caution if recovering from abdominal surgery.
- Not recommended for individuals with severe shoulder instability.
Description
The Outstretched Arms Plank on Knees is a beginner-friendly isometric core exercise that builds foundational stability and strength in the shoulders, arms, and abdominal muscles. Ideal for those new to fitness, post-injury recovery, or looking to improve posture, this plank variation reduces load on the lower back and wrists while preserving the core activation benefits of a full plank. By performing the movement on the knees, it becomes accessible while still engaging major stabilizing muscle groups. This position promotes spinal alignment, balance, and muscular endurance, making it a valuable addition to warm-ups, core circuits, or rehabilitation routines. Whether you're starting your fitness journey or seeking a lower-intensity core workout, the Knee Plank with Extended Arms offers a safe and effective way to build control, balance, and muscular awareness.