Ffixmeuppt
Library

16 / 26

Coached by Jordan

Knee Plank

CoreBodyweightRegressionAnterior coreGlutesShoulders

Tempo Hold

Set up

  1. 01Elbows under the shoulders. Knees on the floor.
  2. 02Body in one line from head to knees — not a piked hip.
  3. 03Squeeze the glutes. Neutral neck.

Cues

  • Push the floor away. Ribs down.
  • The work is the same brace as a full plank, with less lever.
  • Stop the set when the line breaks.

Breath

Quiet breaths. Do not lock a held breath.

Common faults

Hips too high

Drop them until head, hips, and knees agree.

Dumping into the shoulders

Depress the scapulae. Push the floor away.

Holding the breath

Slow nasal breaths. If you cannot breathe, the set is over.

Regression

Hands-elevated plank on a bench.

Progression

Forearm Plank

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with