Kneeling plank exercise

Kneeling plank

Exercise details

  • Target muscle: Rectus Abdominis
  • Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Sartorius, Lower Pectoralis major, Serratus Anterior, Pectoralis Minor
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Get on your elbows and knees, with your torso and hips straight and rigid. Your shoulders should be directly underneath your shoulders.


  1. Breathing normally, hold this position for the prescribed period of time.
  2. Repeat for the desired number of repetitions.

Comments and tips

  • The kneeling plank, also known as the knee plank, is a basic exercise that can be performed by beginners to develop stability and core strength.
  • Since the kneeling plank has a larger base of support (knees and elbows) than the front plank (toes and elbow), the kneeling plank is easier than the front plank.
  • Make sure that your torso is rigid. Do not let your abdomen sag and do not arch your back.
  • Keep your shoulders down, maximizing the distance between your shoulders and ears.
  • Your core and glutes should be contracted throughout the hold.
  • Once mastered, progress to the front plank.
  • See also the high front plank, the one-leg front plank and stability ball front plank.

Kneeling plank video


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