Build Core Strength with High Plank Knee Drops

High Plank Knee Drops

Rep Range

Time Based

Hints

Starting from a high plank position with your hands placed directly beneath your shoulders, ensure a straight line from your head to your heels. Engage your core and maintain a flat back. While maintaining this position, simultaneously and gently lower both knees to lightly touch the ground. The movement targets the core muscles, requiring stability and control. After letting the knees touch the ground momentarily, lift them back up to the plank position, ensuring the motion remains smooth and controlled.

Common Mistakes

Avoid letting your hips sag or arching your back during the movement; it's vital to keep a neutral spine. Be cautious not to shift your body weight backward or forward drastically; it's essential to maintain a balanced position throughout.

Breathing

Inhale as you lower both knees to touch the ground. Exhale as you lift them back up to the plank position, focusing on core engagement throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps