Knee hover (Pilates tabletop hover)

On hands and knees, you press the floor away and lift both knees a few centimetres, holding a flat back: trunk and shoulder work with less load on the lower back than a full plank.

Front support (Pilates) family

Knee hover (Pilates tabletop hover)

Easier option

On hands and knees, you press the floor away and lift both knees a few centimetres, holding a flat back: trunk and shoulder work with less load on the lower back than a full plank.

DemandEasy

Equipment requiredFloor space

Muscle focusAbs · Shoulders · Quads · Triceps

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

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Kneel on all fours: hands under shoulders, knees under hips, toes tucked under.
Lengthen the spine into neutral, gaze just ahead of your hands.
Breathe out, press the floor away so the shoulder blades sit wide, and lift both knees 2 to 5 cm.
Keep breathing into the sides of the ribs and hold the back level, like a tabletop.
Lower the knees softly and rest.

Form cues

Press the floor away; do not sink between the shoulders.
Keep the back as level as a tabletop.
Avoid: the hips shooting up, the back sagging, or holding your breath.

Practice and cautions

3 holds of 15 to 30 seconds. A suggested starting point. No trial has tested this move on its own.

If your wrists hurt, make fists or work on the forearms. 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.

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Sources and review status

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

STOTT PILATES (Merrithew) · Five basic principles: breathing, pelvic and rib cage placement, shoulder blades, head and neck ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Shoulders. Also: Quads, Triceps.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Knee hover (Pilates tabletop hover) work?

Mainly the abs and shoulders, with help from the quads and triceps.

What equipment do I need for the Knee hover (Pilates tabletop hover)?

No equipment: your body weight and a little floor space.

Is the Knee hover (Pilates tabletop hover) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Straight-arm plank (high plank).

How do I make the Knee hover (Pilates tabletop hover) harder?

Progress to the Straight-arm plank (high plank), or add load, range or slower lowering once your form is solid.