Exercise guide
Kneeling Plank
- Beginner
- Isolation
- Timed hold
- Glutes
- Lower arms
- Shoulders
- Upper arms
- Waist
The kneeling plank is a foundational core stability exercise that builds isometric strength in the abdominals and glutes with reduced leverage, making it ideal for beginners. It focuses on maintaining a neutral spine and pelvic control to prepare the body for more advanced plank variations.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours on a mat with your forearms on the floor.
- Position your elbows directly underneath your shoulders.
- Walk your knees back until your body forms a straight line from your head to your knees.
- Keep your feet relaxed or toes tucked for stability.
How to do it
- Engage your core by pulling your navel toward your spine and squeezing your glutes firmly.
- Maintain a neutral neck by looking at the floor between your forearms.
- Breathe deeply and steadily through your nose, avoiding the tendency to hold your breath.
- Hold the position for the target duration, keeping your torso rigid and hips level.
Form checklist
- Don't let your lower back arch or sag toward the floor.
- Keep your shoulder blades pushed apart rather than letting them collapse together.
- Ensure your hips stay in a straight line with your shoulders and knees.
- Keep your weight distributed evenly across your forearms.
Pro tips
- Actively drive your elbows into the floor to engage the serratus anterior and stabilize the shoulders.
- Imagine pulling your elbows toward your knees (without actually moving them) to create intense 'bracing' tension throughout the entire abdominal wall.
Make it harder
- Lift one knee slightly off the floor to challenge your rotational stability.
- Slowly rock your body forward and backward an inch to increase the demand on the core and shoulders.
Frequently asked
- What muscles does the kneeling plank work?
- The kneeling plank primarily targets the abs and obliques, and also works the biceps, forearms, trapezius, and triceps as secondary muscles.
- What equipment do you need for the kneeling plank?
- The kneeling plank requires no equipment — just your body weight.
- Is the kneeling plank good for beginners?
- Yes. The kneeling plank is a beginner-friendly movement and a strong foundation to build on.