Procaryote
Core and abs · Strengthening

Dynamic Plank on Step

Dynamic plank on step, 3 sets, 10 repetitions

Illustration of the Dynamic Plank on Step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Assume a plank position with your hands supported on a step. Alternately bring one knee toward your chest while keeping your back straight and your abdominal muscles engaged. Return to the initial position in a controlled manner before switching legs.

Tips: Keep your body well aligned, avoid arching your back or lifting your hips. Breathe regularly and control the movement to maximize effectiveness.

Progression: Increase the number of repetitions per set or the height of the step as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Position de gainage, mains sur un step
Clinical goal
Renforcement des abdominaux
Also known as
gainage avec montée de genou, planche dynamique sur step, gainage genou poitrine

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.