How To Do A Kneeling Plank – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: July 6, 2023
  • Time to read: 6 min.
How To Do A Kneeling Plank

The kneeling plank exercise can give you that total-body toning and extra core strength you’ve been looking for.

This effective move targets your core muscles, arms, shoulders, back, legs everything!

Doing the kneeling plank correctly helps make sure you get all the benefits this terrific exercise provides while avoiding potential injuries.

In this blog post, we walk through what a kneeling plank is, how to do it with proper form and alignment, as well as its benefits and some tips to help you maximize results.

Ready to get started? Let’s go!

Muscles targeted in a Kneeling Plank

Kneeling Plank is a great exercise to target many muscles. Here are the muscles worked on:

  • Abs, especially the rectus abdominis.
  • Back muscles like erector spinae and latissimus dorsi.
  • Shoulder stabilizers like rotator cuff and trapezius.
  • Glutes for hip extension.

Apart from these main muscles, other supporting muscles are also used. Kneeling Plank builds core and back muscles but does not burn more calories than standing or high-intensity exercises.

An ACE research, published in PubMed Central®, states that planks (including kneeling planks) help improve posture by strengthening abdominal and back muscles.

How To Do A Kneeling Plank

The kneeling plank is a beginner-friendly variation of the traditional plank exercise that targets your core, glutes, and shoulders. It’s an excellent starting point if you’re new to fitness or have a limited range of motion. Here’s a step-by-step guide on how to do it:

Step 1: Positioning

Start by kneeling on a comfortable surface like a yoga mat. Move forward onto your hands, placing them directly under your shoulders, fingers spread wide for stability.

Step 2: Getting Into The Plank

Extend one leg straight out behind you, toes tucked under, then do the same with the other leg. Your body should now be in a straight line from your head to your knees, similar to the position you’d be in for a full plank, but with your knees on the ground instead of your feet.

Step 3: Holding The Plank

Engage your core, making sure not to let your back sag or your butt stick up. Your neck should be in line with your spine. Look down at the floor or slightly ahead, but avoid straining your neck by looking too far up or down.

Step 4: Breathing

Breathe normally while holding this position, making sure not to hold your breath.

Step 5: Maintaining The Plank

Hold this position for as long as you can maintain good form, aiming for at least 30 seconds to start with. As your strength improves, you can gradually increase the duration.

Proper form and technique for Kneeling Plank

Kneeling planks: a great way to strengthen your core and boost your posture! Here’s how to do ’em correctly.

1. Get on all fours, like a table-top.
2. Lower your elbows to the ground, directly under your shoulders.
3. Step both feet back, so your body’s in a straight line from head to knees.
4. Tighten your abs and hold for 20-30 seconds.

Be sure to keep your core tight, no arching or sagging in the lower back. Keep your neck neutral and gaze towards the floor. Breathe evenly.

Kneeling planks are awesome for those with wrist pain or limited mobility in their upper body.

Pro Tip: Engage your glutes, this’ll help you maintain form and take stress off your lower back muscles.

Benefits of Kneeling Plank

Kneeling Plank, also known as modified plank, is an effective core exercise. It helps to support your weight on your forearms and knees, with a straight spine. Let’s check out the benefits!

  • Builds Core Strength – Targets your rectus abdominis, transverse abdominis, obliques, and erector spinae.
  • Boosts Balance & Stability – Enhances balance and stability in core, lower back, glutes, and quads.
  • Reduces Back Pain – Strengthens muscles around the spine. Eases pain from weak core muscles.
  • Improves Posture – Working on the muscles for good posture. Reduces strain on joints.
  • No Equipment – Can be done anywhere! No equipment needed.

To get the most out of Kneeling Plank:

  1. Keep Hips Low – Align with shoulders for best results.
  2. Don’t Overarch – Increases pressure on discs and risks injuries.
  3. Breathe Slowly – Increases lung count.
  4. Increase Gradually – Start with 15 seconds and add 5 sec each time.

Common mistakes to avoid in Kneeling Plank

Kneeling plank is an awesome exercise, but can be hazardous if not done correctly. Here are some mistakes to dodge:

  • Arching your back. This puts too much pressure on the lower back and reduces how well the exercise works. Work your core muscles and keep your spine still.
  • Lowering your hips. This removes tension from your core and puts it on other parts of your body. Maintain your hips at the same level as your shoulders throughout the exercise.
  • Holding your breath. Breathing is vital in supplying oxygen to muscles during exercise. Inhale through your nose and exhale through your mouth while doing the plank.

To be sure you do a proper kneeling plank, make sure to engage your core muscles, keep your shoulders aligned with your wrists and elbows, and form a straight line from head to knee.

Did you know that planks were originally called ‘The Bridge‘? It was used by George Hackenschmidt, a famous strongman in 1905. The name changed due to its resemblance to a wooden plank.

Tips for improving your Kneeling Plank

Enhancing your Kneeling Plank can be a difficult job; however, it is a basic exercise for fortifying core muscles. Here are some Tips to improve your Kneeling Plank:

  1. Right posture: Make sure your body is properly lined up. Place hands between shoulders and keep spine in a straight line.
  2. Engage your center: Squeeze your abs firmly to make tension on them.
  3. Breathe: Inhale via nose & exhale through mouth while doing the plank. This helps maintain your breathing rhythm and stops lightheadedness or loss of breath.
  4. Increase duration gradually: Begin by holding planks for shorter durations and gradually increase instead of starting with a longer duration that may be too much.
  5. Tighten glutes and legs: Squeezing these areas can help keep balance and reduce lower-back pain.

Incorporating changes like alternating arm raises, side planks and leg lifts adds flavor while also testing core muscles to work harder.

Keep in mind, improving takes time; don’t rush to get there as it comes with regularity. Increasing intensity prematurely causes harm.

In conclusion, using these tips will enhance posture, improve stability and promote better overall functioning of the core muscles, leading to improved physical performance and more toned abs. Try doing this exercise daily for optimal efficiency!

Variations of Kneeling Plank

Kneeling plank exercise is great for targeting your core, arms, and back. You hold your body up with your forearms and knees. But, there are ways to make it harder!

  1. You can do the Kneeling Side Plank. Lift one arm off the ground and rotate your body sideways.
  2. Try the Kneeling Leg Lift Plank to work your glutes. Then, do the Kneeling Spiderman Plank – bring one knee to your elbow when you move it forward. Finally, give the Full Pushup Plank a shot – from a kneeling position, move into a full pushup.

If you want more intensity, add resistance bands. But, don’t forget to keep your abs engaged and shoulders relaxed. Breathe! Oxygen helps your body work better. says planks strengthen your spine muscles. So, they really are good for us!

Incorporating Kneeling Plank into your workout routine

If you’re after a diverse exercise regimen, add a kneeling plank! To start, sit on your hands and knees in a tabletop style. Then:

  1. Put your elbows beneath your shoulders, and lower your forearms to the floor.
  2. Extend your legs behind you, keeping your knees on the ground. Create a line from head to knees.
  3. Activate your core muscles, tighten your glutes, and hold for 30-60 seconds.
  4. Do this three times.

Kneeling plank can be tailored to all fitness levels. You can adjust the time you hold it, or add weights or resistance bands. This pose works the abs, back, hips, and glutes. It boosts posture and stability.

Remember to keep your spine neutral during the exercise to get the best results.

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