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How To Do A Kneeling Plank With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_PLANK.jpg" } }, "headline":"How To Do A Kneeling Plank With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Kneeling Plank With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_PLANK.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Even if you’ve never done a plank yourself, it’s likely you’ve at least seen one in action. From the outside, it might look straightforward and simple. All you have to do is hold yourself in a plank pose for an allotted amount of time—no complicated movements or coordination necessary. Try one out for yourself and you’ll feel the burn in your core, arms, glutes, chest, and back almost immediately. Here we’re going to teach a beginner variation of the plank that will help you work up to more challenging versions: <i>the kneeling plank</i>.</p> <p>For the kneeling plank, you’ll prop yourself up on your elbows, but rather than planting your toes on the ground, hold yourself up on your bent knees. This makes the plank a bit easier to hold. Here we’re going to teach you how to stay active throughout this movement to work your abs, lower back, and more to the max. Trust me, you’re going to break a sweat with this exercise!</p> <p>If the kneeling plank is too challenging for you at first, you can perform a plank with your elbows propped up on a chair instead. This is a much more accessible movement that is especially helpful for beginners. Starting here will set you on the path towards doing more difficult plank variations.</p> <p>With your kneeling plank perfected, you’ll be ready to move up to the classic: <i>full plank</i>. Come up onto your hands and toes just the way you’d start a pushup. Hold this pose for as long as you can or for an allotted amount of time. The full plank works your core, upper, and lower body even harder than the beginner variations. It also promotes endurance, improves your body’s natural alignment, and strengthens your posture. </p> <p>From there, you can take on the <i>plank up-down</i>. For this exercise, start in the classic plank position. Lower first one forearm, then the next, to the ground until you’re in an elbow plank position. Lift yourself back up to the starting position, one arm at a time. Repeat the downward movement, this time starting with the opposite arm first. This move provides all the benefits of the classic plank while giving you an even more powerful arm workout.</p> <p>But before we get there, let’s first learn how to do the perfect kneeling plank!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start out in a tabletop position with your hands and knees on the floor.</li> <li>Squeeze your glutes and bring your pelvis all the way forward so your body is in a hollow position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-LR-1.jpg" class="img-fluid" alt="kneeling-plank-LR-1"> </picture> <li>Walk your hands out a bit then bring your elbows to floor, propping yourself up in a planked position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-LR-2.jpg" class="img-fluid" alt="kneeling-plank-LR-2"> </picture> <li>Hold the position for the allotted amount of time. Make sure to keep perfect form for the duration of the exercise.</li> <li>Relax and repeat for the desired number of sets.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Maintain alignment from your knees all the way up to your head. Do not let your hips sag during the movement and your tailbone should not point up towards the ceiling. It’s okay if you need to start with your back arched or in a piked position, but strive to get your back in a nice, straight line.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-LR-3.jpg" class="img-fluid" alt="kneeling-plank-LR-3"> </picture> <li>The biggest mistake people make in this exercise is pressing their knees down into the ground while pressing their shoulders up. This pulls the body in two different directions to stabilize and take pressure off of the torso. You actually want to create <i>more tension</i> in your core to get better results. Fire the muscles you would to pull your elbows towards your bellybutton—your lats, serratus, chest, and core—without actually pulling your elbows in. This will maximize core tension and keep you from taking the easy route by pushing up on your shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-plank-LR-4.jpg" class="img-fluid" alt="kneeling-plank-LR-4"> </picture> <li>If you find yourself sticking your butt up or sagging your back and hips down during the plank, pause for a second. Bring your form back into position with your knees, hips, shoulders, and the top of your head in the straightest line possible.</li> <li>Keep your glutes squeezed tight throughout the exercise. This is to protect your lower back and ensure you’re working that core.</li> <li>Stay relaxed throughout the plank Take care not to scrunch up the muscles in your shoulders and face.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kneeling plank is a great starter plank that’s going to get you ready for more challenging versions. It’s crucial that you perform this exercise with good form and stay active in it. If you want to see the best results, be sure to stick to the cues we’ve provided here.</p> <p>For folks who find the kneeling plank a bit too difficult starting out, try placing your elbows on a chair rather than on the ground. Just make sure to fire that core and keep your body aligned, the same way you would with the kneeling plank.</p> <p>The kneeling plank is going to prepare you to do the full plank, which will push you to stabilize your full body, making it more of a challenge for your core and yielding even more impressive results. Finally, you’ll move on to the plank up-down. This variation places a greater demand on your arms as you drop down one elbow at a time before pressing yourself back up into a plank. With the added balancing requirement, it’s also going to engage your entire core and upper body, including the obliques, lats, and shoulders.</p> <p>The kneeling plank is a solid beginner move you can be perform in your living room, at the gym, or anywhere else you have enough space to stretch out. Try adding in a few timed sets to your next workout or during some downtime while you’re at home!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-plank/">Full Planks</a>.</p> </section> </article>

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