CoPilot is now trainwell!
Learn more.
New Year's Sale - 27% OFF - Limited Time Only!
Unlock your discount
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
Bodyweight
Knee Plank
The Knee Plank, a less strenuous plank variant, builds core endurance and stability effectively. Ideal for beginners, those with back issues or focusing on form and safety. Enhances muscle toning by targeting core muscles.
View all exercises
Knee Plank instructions
Step-by-step instructions
1
Start in a kneeling position with your hands flat on the floor, shoulder-width apart.
2
Walk your hands forward until your body is a straight line from your head to your knees.
3
Squeeze your glutes and tighten your abdomen to keep your body in this straight line position.
4
Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands.
5
Hold this position and breathe normally for the programmed amount of time.
Start in a kneeling position with your hands flat on the floor, shoulder-width apart.
Walk your hands forward until your body is a straight line from your head to your knees.
Squeeze your glutes and tighten your abdomen to keep your body in this straight line position.
Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands.
Hold this position and breathe normally for the programmed amount of time.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Single Kettlebell Lumberjack Squat
Experience the Single Kettlebell Lumberjack Squat for targeted lower body workouts. This exercise strengthens your thighs and glutes, promoting muscle growth and definition. Ideal for enhancing strength and stability in the lower body.
Try it out
Strength
Dumbbell Trunk Rotation
Dumbbell Trunk Rotation boosts core strength and targets abs and obliques, aiding in tone and build. Enhances flexibility, endurance, posture, and aids in back pain relief. A comprehensive and effective core exercise.
Try it out
Strength
Band Leg Extension
The Band Leg Extension targets and tones the quadriceps, mimicking a kick against band resistance. This exercise enhances lower body strength and stability.
Try it out
Start your fitness journey today
Enjoying exercises like Knee Plank, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer