Videos
Instructions
- Start in a forearm plank position with knees on the floor, body straight from shoulders to knees.
- Press up onto your right hand, then your left hand, to enter a high plank position.
- Lower back down onto your right forearm, then your left forearm, returning to starting position.
- Repeat while maintaining core tightness and hips stable throughout.
Technical Tips
- Keep your core engaged to prevent hip rotation.
- Place hands directly under shoulders when in high plank.
- Move slowly and with control for maximum stability engagement.
Breathing Tips
- Inhale while lowering down.
- Exhale as you press up to high plank.
Medical restrictions
- Wrist injuries
- Shoulder impingement
- Severe lower back pain
What muscles do I work with Commando Plank on Knees?
Commando Plank on Knees primarily works your abs while also engaging your shoulders, triceps, and lower back to maintain stability and proper form throughout the movement.
Is Commando Plank on Knees good for beginners?
Yes, Commando Plank on Knees is ideal for beginners as it reduces load compared to the standard variation, allowing you to build core and shoulder strength safely with proper technique.
How can I progress from Commando Plank on Knees?
You can progress by performing the Commando Plank on your toes instead of knees, increasing intensity and further challenging your core and upper body stability.
The Commando Plank on Knees is a beginner-friendly variation of the standard commando plank designed to build core stability and upper body strength with reduced load. By performing the movement on your knees, you decrease the intensity while still activating your abdominal muscles, shoulders, and triceps effectively. This exercise involves transitioning from a forearm plank to a high plank, improving shoulder stability and teaching body control. It is ideal for beginners or those recovering from injuries who need to strengthen their core and upper body without placing excessive stress on their joints. Incorporating Commando Plank on Knees into your routine enhances functional strength needed for daily activities that require pushing, bracing, and stabilizing movements. It is also a preparatory exercise to build strength before progressing to the full commando plank on toes. Performing this exercise regularly will support better posture, reduce the risk of back injuries, and improve overall body coordination, making it a valuable addition to any beginner strength or functional training program.