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Abs · Bodyweight

Knee Plank

A compound movement that trains your abs, done using just your bodyweight. Your lower back and glutes help out.

EquipmentBodyweight
TypeCompound
Push or pullStatic
LevelBeginner

Muscles you'll work

Knee Plank muscles worked, front viewKnee Plank muscles worked, back view
AbsPrimaryLower Back · GlutesSecondary

How to do it

  1. Lie face down and set your forearms on the floor with your elbows under your shoulders.
  2. Keep your knees on the floor and lift your hips until your head, hips and knees are in one line.
  3. Tuck your pelvis slightly and squeeze your stomach and glutes.
  4. Breathe steadily and hold the position.
  5. Stop the set the moment your hips sag or rise out of line.

More ab exercises

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