Plank with Single Drop Knee

Setup

• Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and glutes firmly.

Movement

• From the high plank, slowly lower one knee toward the floor. Avoid touching the mat completely; hover just above it.

• Keep your hips steady and as level as possible throughout the movement.

• Under control, lift the knee back up to the starting position without shifting your weight side-to-side.

• Alternate to the other side, lowering the opposite knee.

Form Tips

• Minimize movement in your hips and lower back; all instability should be managed by your core muscles.

• Keep your neck neutral by looking down at the mat between your hands.