Kneeling Plank
Strengthen your core with the Kneeling Plank! A modified plank that's easier on the core and knees, perfect for beginners.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by kneeling on a comfortable surface, such as a yoga mat, to avoid pressure on your knees.
2. Lean forward and place your forearms on the ground, with your elbows directly below your shoulders and your hands flat or clasped together.
3. Extend your feet behind you, resting on your knees instead of your toes.
4. Keep your back straight, forming a straight line from your shoulders to your knees.
5. Engage your core by tightening your abs, making sure not to let your hips sag or stick up too high.
6. Hold your head in a neutral position, with your gaze down at the floor.
7. Maintain this position, keeping your body as still as possible.
8. Hold the plank for a set duration of time, often ranging from 20 seconds to several minutes based on your ability.
9. Carefully release the plank position by lowering your knees to the ground and sitting back on your heels to rest.
The Kneeling Plank is a modified version of the traditional plank exercise designed for individuals who are new to planking or with limited core strength. It reduces the load on the core and upper body by placing the knees on the ground.