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Knee Plank

Knee Plank

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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Abdominal strength


The plank performed on the knees is a static (isometric) exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner. This is the action of the transverse.


  • Balance on your knees and elbows, with your torso about 6 to 8 inches from the floor.
  • Hold your torso, neck and head in a straight line.
  • Tighten your abdominal muscles.


  • Dropping the head
  • Drooping the lower back
  • Sticking the hips up too high