Bodyweight

Knee Plank

The Knee Plank, a less strenuous plank variant, builds core endurance and stability effectively. Ideal for beginners, those with back issues or focusing on form and safety. Enhances muscle toning by targeting core muscles.
View all exercises
Knee Plank instructions
Step-by-step instructions
1
Start in a kneeling position with your hands flat on the floor, shoulder-width apart.
2
Walk your hands forward until your body is a straight line from your head to your knees.
3
Squeeze your glutes and tighten your abdomen to keep your body in this straight line position.
4
Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands.
5
Hold this position and breathe normally for the programmed amount of time.
Start in a kneeling position with your hands flat on the floor, shoulder-width apart.
Walk your hands forward until your body is a straight line from your head to your knees.
Squeeze your glutes and tighten your abdomen to keep your body in this straight line position.
Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands.
Hold this position and breathe normally for the programmed amount of time.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Single Leg Kettlebell Romanian Deadlift with trainwell
Single Leg Kettlebell Romanian Deadlift
The Single Leg Kettlebell Romanian Deadlift is a comprehensive exercise that tones legs and core, works arms and shoulders, improves balance, promotes good posture, and is key in strength training programs.
Try it out
Strength
Cable Low Row High Row with trainwell
Cable Low Row High Row
The Cable Low Row High Row exercise strengthens your back muscles, improving upper body strength and posture. It involves pulling a cable at low and high angles, enhancing back and core stability.
Try it out
Strength
Seated Kettlebell Rear Delt T with trainwell
Seated Kettlebell Rear Delt T
The Seated Kettlebell Rear Delt T targets the rear deltoids, improving posture and shoulder stability. The exercise specifically works under-trained muscles in the upper back, enhancing your workout's effectiveness.
Try it out
Start your fitness journey today
Enjoying exercises like Knee Plank, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer