Kneeling Plank

Core, ShouldersBodyweight

A foundational isometric hold to strengthen your core and shoulder girdle. Teaches you to keep a neutral spine without excessive stress.

How to do it

1Get on all fours and step your hands slightly forward, lowering onto your forearms or palms.

2Walk your knees back until your torso and thighs form a straight line.

3Brace your core, drop your shoulders away from your ears, and keep a neutral spine.

4Hold a straight line from shoulders to knees without letting your hips sag.

Common mistakes

Sagging at the lower back, which puts unwanted stress on your lumbar spine.

Piking your hips too high, reducing ab engagement.

Tensing your neck up toward your shoulders, straining your upper back.

Breathing

Breathe steadily and deeply throughout the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.