High Plank Opposite Knee Touches
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do High Plank Opposite Knee Touches
Start in a high plank position with hands placed directly beneath your shoulders and feet set hip-width apart. Engage your core muscles to maintain a straight line from head to heels. As you lift your right hand off the ground, simultaneously lift and bend your left knee, bringing them toward each other. Once your hand and knee touch or come close to touching, replace them to the starting position. Then, repeat the movement on the opposite side, lifting the left hand and right knee. Ensure you maintain control throughout, relying on your core for balance and stability.
Common mistakes
Avoid excessively rocking or rotating the hips during the movement; aim to keep your hips as square to the ground as possible. A common tendency is for individuals to shift weight too far to one side or let their lower back arch. Ensure your weight distribution remains even and maintain a neutral spine. Instead of rushing, perform the touches in a slow, controlled manner for optimal benefits.
Breathing
Inhale as you lift your hand and opposite knee, exhale as they meet or come close to meeting, and continue exhaling as you return them to the plank position. Ensure rhythmic breathing throughout to maintain stability and provide ample oxygen to the working muscles.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps
