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.

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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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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