Videos
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.
What muscles do I work with the plank on knees?
The plank on knees primarily targets the abs, shoulders, and triceps, while also engaging the lower back and serratus anterior for core stabilization.
Is the knee plank a good exercise for beginners?
Yes, the knee plank is ideal for beginners because it reduces pressure on the spine and wrists while still building core strength and body awareness.
How long should I hold the plank on my knees?
For beginners, start with 20 to 30 seconds and gradually increase as your core strength improves.
Is the knee plank effective for core strength?
Absolutely. The knee plank effectively strengthens your core, especially when performed with proper form and steady breathing.