Knee & Forearm Tap Plank
Level up your core stability with this plank variation. Master hip control and core tension through rhythmic, low-impact knee taps that torch your abs while protecting your lower back.
Instructions
Setup
Begin in a forearm plank position: body in a straight line, supported by your forearms with elbows directly under your shoulders.
Engage your core, glutes, and quadriceps to keep your back flat and prevent your hips from sagging or lifting too high.
Movement
While maintaining a rock-solid torso, slowly lower your right knee to gently touch the floor without shifting your hips.
Return the right knee to the starting plank position.
Immediately perform the same movement with your left knee, tapping the floor and returning to the starting position.
Continue to alternate legs in a controlled manner for the duration of the set.
Form Tips
Keep your glutes engaged and avoid excessive hip rotation; the movement should be isolated to the knees.
Maintain steady breathing throughout the exercise.
Keep your neck in line with your spine, looking down toward the mat.