Knee plank

The forearm plank with the knees down: a shorter lever for building the hold.

Trunk control family

Knee plank

Easier option

Choose a variation

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

The forearm plank with the knees down: a shorter lever for building the hold.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusAbs · Shoulders · Glutes

Speed Figure

The figure gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch this variation on the 3D figure above: it gets into position, then repeats the movement.

Source-researched guide. Clinical review is pending.

How to move

Place your forearms on the floor with the elbows under the shoulders and the knees on a soft surface behind you.
Lift the hips until the body makes one line from shoulders to knees, without the waist sagging or the hips piking.
Breathe evenly while you hold, then lower and rest before your form fades.

Form cues

Keep the neck in line with the trunk.
Pad the knees if the floor is hard.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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