Procaryote
Core and abs · Strengthening

Knee Plank

Knee plank, 3 sets, hold for 30 seconds

Illustration of the Knee Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Rest: 30 seconds between each set

Description: Get on all fours, then lower onto your forearms while keeping your knees on the ground. Maintain a straight body from head to knees, engaging the abdominal muscles.

Tips: Ensure you do not arch your back or lift your hips. Keep your head aligned with your spine.

Progression: Gradually increase the hold duration by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
On all fours, forearms on the ground, knees on the ground
Clinical goal
Strengthening of abdominal muscles
Also known as
knee plank, modified plank, plank on knees

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.