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Instructions
- Begin on all fours with your forearms on the ground and elbows aligned under your shoulders.
- Extend your legs back and lower your knees to the floor, keeping them hip-width apart.
- Engage your core, glutes, and quads to form a straight line from your head to your knees.
- Hold the position while maintaining a neutral spine and looking slightly ahead.
- Keep your body stable and avoid arching your back or raising your hips.
Technical Tips
- Keep your elbows directly under your shoulders for optimal support.
- Maintain a neutral neck by looking down or slightly ahead.
- Engage your abdominal muscles throughout the hold.
- Squeeze your glutes to stabilize the pelvis and reduce lower back strain.
Breathing Tips
- Inhale through your nose before beginning the hold.
- Exhale slowly and steadily as you hold the position.
- Maintain regular, calm breathing to support core engagement.
Medical restrictions
- Lower back pain or disc issues
- Shoulder impingement or instability
- Recent abdominal surgery
What muscles do I work with a plank on knees?
The plank on knees primarily targets the abdominal muscles, especially the rectus abdominis and core stabilizers, while also engaging the obliques, lower back, glutes, and shoulders.
Is the plank on knees effective for beginners?
Yes, the plank on knees is an excellent starting point for beginners to build core strength and stability with reduced stress on the lower back and shoulders.
How long should I hold a plank on knees?
Start by holding the plank on knees for 20–30 seconds and gradually increase duration as your core strength improves, aiming for up to 1–2 minutes.
Can I do a plank on knees every day?
Yes, you can safely perform the plank on knees daily to improve core endurance, as long as you maintain proper form and avoid muscle fatigue or joint discomfort.
What's the difference between plank on knees and regular plank?
The plank on knees reduces load by placing the knees on the floor, making it easier on the lower back and shoulders while still engaging the core muscles effectively.
Description
The Plank on Knees is a foundational core stability exercise ideal for beginners or individuals rebuilding core strength. This modified version of the traditional plank reduces load on the lower back and shoulders while still effectively engaging the abdominal muscles. It helps improve posture, core endurance, and overall stability, making it suitable for all fitness levels, including those recovering from injury or new to strength training. The exercise involves maintaining a straight line from the head to the knees while resting on the forearms and keeping the core muscles actively engaged. Regular practice of the Plank on Knees can build the foundation for progressing to more advanced plank variations and full-body functional movements. It also encourages proper spinal alignment and body awareness, which are essential for safe and effective movement in both fitness and daily activities.