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- Target muscle: Rectus Abdominis
- Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Sartorius, Lower Pectoralis major, Serratus Anterior, Pectoralis Minor
- Mechanics: Isolation
- Force: Push
- Get on your elbows and knees, with your torso and hips straight and rigid. Your shoulders should be directly underneath your shoulders.
- Breathing normally, hold this position for the prescribed period of time.
- 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