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Kneeling plank

Kneeling plank

The kneeling plank is a highly effective core-strengthening exercise that targets the muscles of your abs, lower back, glutes, and shoulders. It is an excellent variation of the traditional plank exercise that allows individuals of all fitness levels to build a strong and stable core without putting excessive strain on the lower back. Whether you are a beginner looking to improve your overall core strength or an advanced fitness enthusiast seeking to challenge yourself, the kneeling plank is the perfect exercise for you. By assuming a kneeling position and supporting your weight on your forearms, you engage the deep stabilizing muscles of your core, helping you improve your posture, balance, and overall functional fitness. The kneeling plank not only strengthens your core muscles but also helps improve the stability and control of your shoulders and hips. Furthermore, this exercise can also be modified to suit your specific goals and fitness level. As you progress, you can gradually increase the duration of the plank or incorporate variations like lifting one leg or arm to further challenge your core stability. Remember to engage your abs, keep a straight line from your head to your knees, and avoid sagging or lifting your hips too high. To optimize the effectiveness of the kneeling plank, it is crucial to maintain proper form and breathe consistently throughout the exercise. As with any other exercise, it is essential to listen to your body, start with a comfortable duration, and gradually increase the intensity to avoid any injuries. Incorporate the kneeling plank into your regular workout routine to enhance your core strength, stability, and overall fitness level.


  • Start by kneeling on the floor or a mat, with your knees directly below your hips.
  • Place your hands on the floor, directly below your shoulders, fingers pointing forward.
  • Extend your legs straight behind you, resting on the balls of your feet.
  • Engage your core muscles by drawing your navel towards your spine.
  • Keep your body in a straight line from head to toe, avoiding any sagging or arching of the back.
  • Maintain a neutral neck position by looking at the floor, a few inches in front of your hands.
  • Hold this position for a specified amount of time, usually starting with 20-30 seconds and gradually increasing as you get stronger.
  • Remember to breathe steadily throughout the exercise.
  • To release, gently drop your knees to the floor and sit back on your heels.

Tips & Tricks

  • Engage your core by pulling your belly button towards your spine during the entire exercise.
  • Keep your body aligned in a straight line from your head to your knees.
  • Maintain a neutral spine by avoiding any excessive sagging or arching of your lower back.
  • Focus on breathing deeply and evenly throughout the exercise to maximize oxygen intake.
  • Contract your glutes and thigh muscles to create stability in your lower body.
  • If you find it too challenging, start with a modified version by keeping your knees on the ground.
  • Gradually increase the duration of the plank as your core strength improves.
  • Add variety by incorporating side planks or dynamic movements like plank jacks into your routine.
  • Ensure proper shoulder alignment by stacking your shoulders directly above your wrists.
  • Listen to your body and take breaks as needed, but aim to push your limits and progress over time.

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