How To Do Kneeling Plank

By: Chris Freytag, CPT

Chris Freytag demonstrates a Full Plank On Knees

Kneeling Plank is a core body move that strengthens all abdominal and low back muscles as well as arms, shoulders, back and chest muscles. If you haven’t heard about the benefits of a Kneeling Plank by now, you might be living under a rock. The Plank is one of the best exercises around for strengthening your core and giving you a stable mid-section to keep your back healthy, your posture tall and your tummy flat! Many people who are striving for a flat belly are under the notion that they must be doing exercises that move up and down or “flex” the abs. They couldn’t be farther from the truth. If you want a flat belly you need to learn how to do a Kneeling Plank!

Kneeling Plank is an isometric exercise, meaning there is no movement involved. The muscle is tensed and fights against gravity to stay tight. And while it may not be moving, it is definitely working. In fact most trainers and physical therapists will tell you that isometric exercises are the best moves for providing strength with less risk of injury or straining tendons or soft tissue.

There are many variations to the Plank. Kneeling Plank is the pre-curser to all of them. Once you have established good form and can hold your Kneeling Plank for at least 30 seconds or a minute, you can try other moves such as a plank with arm balance or a plank with arm and leg balance. Our program Plank You Very Much 10-Minute Workout gives you an awesome variety of different planks that will keep you from getting bored but work your core like crazy.

Be sure to practice plank on your knees until you are able to hold your back in a straight line with no sagging. Keep your shoulder blades pulled back away from your ears and if your wrists hurt try holding onto some dumbbells or making to fists and placing them down instead of your palms.

1) Begin kneeling on the floor with your hands directly below shoulders and knees on the mat at an angle behind you.

2) Keeping spine straight, tighten abdominals to hold and keep weight out of wrists.  Hold for desired amount of time and slowly release by pushing hips back over heels.

Targets: shoulders, core

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