Kneeling Plank

Kneeling Plank


This exercise involves starting in a kneeling position and then extending the legs behind you to hold a plank position. It is a great core and upper body strengthening exercise.

Muscle Group

Equipment Required

Kneeling Plank Instructions

  1. Start by getting into a kneeling position on the ground.
  2. Place your forearms on the ground in front of you, with your elbows directly under your shoulders.
  3. Extend your legs behind you, so that your body forms a straight line from your head to your knees.
  4. Engage your core muscles and hold this position for the desired amount of time.
  5. To release, slowly lower your knees back down to the ground.

Kneeling Plank Form & Visual

Kneeling Plank

Kneeling Plank Benefits

  • Strengthens chest, shoulders, triceps, and core muscles
  • Can be modified for beginners or those with wrist or shoulder injuries
  • Improves overall upper body strength and endurance
  • Can be done anywhere without equipment
  • Helps improve posture and alignment

Kneeling Plank Muscles Worked

  • Rectus abdominis
  • Transverse abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Quadriceps
  • Hamstrings

Kneeling Plank Variations & Alternatives

  • Side plank
  • Plank with leg lift
  • Plank with shoulder taps
  • Plank with knee taps
  • Plank with hip dips