Knee plank: how to do it
In short
A plank with your knees down. It teaches you to hold your body in one line from head to knees. Works: core and shoulders.
How to do it
- Kneel on a mat or folded towel on a non-slip floor.
- Place your forearms on the floor, elbows under your shoulders.
- Walk your knees back until your body makes a straight line from head to knees.
- Draw your lower belly in a little and hold, breathing steadily.
- Hold for 15 to 20 seconds, then lower your hips and rest.
As you go
- Keep your hips level with your shoulders: no sagging, no lifting.
- Breathe slowly the whole time. Never hold your breath.
- Push the floor away so your upper back stays wide.
What it works
- Works
- core and shoulders
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Hold for 10 seconds, or rest your hands on a counter and lean in (a counter plank).
Harder
Hold for 30 seconds, or lift your knees for a full plank.
Take care
- Shoulders: keep your elbows right under your shoulders. Stop short of any pinch.
- Knees: put a folded towel under your knees.
- Back: if your lower back aches, lift your hips a little or rest sooner.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 1, Push and plank.
The plan's note that day: Forearms and knees down, body in one line.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 1 | Day 1, week 1: Push and plank | 2 rounds: 2 holds of 20 s, 10 s rest between, in a 50 s slot, 30 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Knee plank: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan