Build Core Strength with High Plank Opposite Knee Touches

High Plank Opposite Knee Touches

Rep Range

Time Based

Hints

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.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

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