Knee plank

A plank from the knees that teaches beginners to brace the core and hold a straight body line.

How to do it

1. 01Place your forearms on the floor with elbows under your shoulders, then kneel and walk your knees back.
2. 02Set your hips so your body forms a straight line from head to knees.
3. 03Brace your abs and glutes and push the floor away so your upper back rounds slightly, neck neutral.
4. 04Breathe slowly and steadily throughout — do not hold your breath.

Common mistakes

• Hips piked high — lower them in line with your shoulders and knees.
• Sagging back and sinking shoulders — push through your forearms and brace your abs.
• Holding your breath — keep breathing steadily.

In the Plank progression

1. 1Knee plank
2. 2Plank
3. 3Plank shoulder tap