Knee Tap Plank with Forward Rock
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin in a high plank position, with hands directly under your shoulders, body in a straight line from head to heels, and core braced tight.
Movement
From the static plank, initiate a forward rock by driving your body weight forward on your toes, shifting your shoulders past your hands while maintaining a rigid torso.
Rock back to the starting neutral plank position.
Once stable, perform an alternating knee tap by lowering one knee slightly towards the mat without touching it, then return it to the start.
Immediately alternate to the other knee.
Keep the hips level throughout the entire movement; avoid letting them sag or lift high towards the ceiling.
Tips
Keep the movement controlled; focus on core stabilization during the shifting phases.
Breathe steadily, exhaling as you rock forward or tap the knee.