Cross Knee Planks
Rep Range
Time Based
Hints
When setting up for the cross knee planks, make sure to firmly plant your elbows right under your shoulders. This provides a stable base and ensures that you're distributing weight evenly, reducing undue stress on any part of the arm. Engage your core and keep your spine neutral. As you draw one knee diagonally across the body, maintain the integrity of your plank position without excessively dipping or raising your hips. Place your foot back to the starting point and mirror this movement on the other side.
Common Mistakes
Letting the hips sag or pike up can compromise the effectiveness of the movement and put undue stress on the lower back. Rushing the movement or using momentum rather than controlled muscle engagement can reduce its effectiveness and increase the risk of strain. Not maintaining a neutral neck by looking too far forward or tucking the chin excessively.
Breathing
Inhale as you prepare to draw your knee across the body. Exhale as you move your knee diagonally toward the opposite elbow, engaging the obliques. Inhale again as you return to the starting plank position, and repeat for the other side.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps