Plank From Knees

Muscles worked

Setup

1. Kneel on a soft surface or exercise mat and place your forearms flat on the floor.
2. Position your elbows directly underneath your shoulders with your forearms parallel to each other.
3. Walk your knees back until your body forms a straight line from your head to your knees, crossing your ankles if comfortable.

How to do it

1. Engage your core by pulling your belly button toward your spine and squeezing your glutes to lock your pelvis in place.
2. Maintain a neutral neck by looking at the floor approximately 6 inches in front of your hands.
3. Hold this isometric position for the desired duration, breathing deeply and steadily through your nose and out through your mouth.

Form checklist

• Keep your hips in a straight line with your shoulders and knees; do not let your lower back arch.
• Push actively through your elbows to prevent your shoulder blades from collapsing together.
• Ensure your elbows remain directly under your shoulders to avoid unnecessary joint strain.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• Create 'internal tension' by trying to pull your elbows toward your knees without actually moving them to maximize abdominal recruitment.
• Focus on a posterior pelvic tilt—tucking your tailbone—to ensure the abs are doing the work rather than the hip flexors.

Make it harder

• Lift one knee off the ground slightly while keeping your hips perfectly level to challenge your obliques.
• Transition to a full plank by extending one leg at a time until you are balancing on your toes.

Frequently asked

What muscles does the plank from knees work?

The plank from knees primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the plank from knees?

The plank from knees requires no equipment — just your body weight.

Is the plank from knees good for beginners?

Yes. The plank from knees is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques