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

Dumbbell Internal Rotation

Dumbbell Internal Rotation is an easy yet effective workout targeting shoulder strength. It enhances rotator cuff stability aiding injury prevention and often serves as a rehab exercise post-shoulder injuries due to its focus on flexibility and range of motion.

Band Upright Row

The Band Upright Row is a resistance band workout targeting shoulders and upper back. It enhances upper body strength, stability, and builds endurance. The exercise involves pulling the band up close to the body.

Med Ball Reverse Lunge

Perform Med Ball Reverse Lunges to enhance lower body strength, balance, and core stability. This exercise targets your legs, glutes and abs, engaging all while holding a medicine ball. Both sides are worked in a single rep.

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