Kneeling plank
Expert Advice
Maintain a neutral spine and engage your core to prevent sagging hips or arching your back.
How-to-do Steps
- Start in a kneeling position on the ground.
- Place your elbows on the ground directly under your shoulders and clasp your hands together.
- Extend your legs back, coming onto your knees and toes.
- Keep your body in a straight line from your head to your knees.
- Hold this position for the desired amount of time.
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Muscles Worked
Kneeling plank primarily targets the Abs, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs30%
Quads30%
Secondary
Shoulders15%
Glutes15%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Kneeling plank work?
Kneeling plank primarily targets the Abs, Quads. Secondary muscles involved include Shoulders, Glutes, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Kneeling plank suitable for beginners?
Yes, Kneeling plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
