Movement Library
Knee Plank
- Pattern
- Core
- Trains
- Muscular strength
- Difficulty
- Beginner
- Measured in
- Time
How to perform
- 1Forearms down, knees on the floor, straight line from head to knees.
- 2Brace your core and don't let your hips sag or pike.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Bird Dog
Beginner
On all fours, extend the opposite arm and leg until parallel to the floor.
Dead Bug
Beginner
On your back, extend the opposite arm and leg while your lower back stays pressed down.
Bicycle Crunch
Easy
Bring the opposite elbow toward each knee as you pedal your legs.
Russian Twist
Easy
Lean back slightly with a tall chest and rotate side to side.
Dumbbell Russian Twist
Moderate
Lean back, lift your feet, and rotate the dumbbell side to side.
Leg Raise
Moderate
Lying flat, raise straight legs until vertical, lower back pressed down.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.