Kneeling Plank

1. Kneel on the floor and place your forearms down, elbows directly under your shoulders.
2. Cross your feet or rest your knees on the floor with your lower legs relaxed.
3. Brace your core and squeeze your glutes to flatten your lower back.
4. Form a straight line from your shoulders to your knees.
5. Keep your neck neutral by looking at a spot on the floor just ahead of your hands.
6. Hold the position, breathing steadily, without letting your hips sag or pike upward.
7. Maintain the brace for the desired amount of time before releasing.

Common Mistakes

• Letting the hips sag: Allowing your lower back to dip toward the floor removes core tension and can strain the spine. Keep your hips level with your shoulders throughout the hold.
• Piking the hips upward: Raising your hips too high turns the plank into more of a stretch and reduces core engagement. Keep your body in a straight line from shoulders to knees.
• Holding your breath: Tensing up and stopping your breathing increases unnecessary strain. Breathe steadily and continuously throughout the hold.
• Placing the elbows too far forward: Elbows positioned ahead of the shoulders shift stress onto the shoulder joints. Keep your elbows stacked directly under your shoulders.