Build Core Strength with Knees On Ground Plank Hold

Knees On Ground Plank Hold

Rep Range

Time Based

Hints

Start in a forearm plank position with your elbows directly beneath your shoulders and your forearms parallel. Instead of keeping your feet extended, bend your knees so they rest on the ground. This puts you in a modified low plank position. Engage your core and squeeze your glutes to maintain a straight line from your head to your knees. The primary objective is to hold this position without letting your hips sag or elevating them excessively.

Common Mistakes

Allowing the lower back to sag is a common error, which can lead to strain in the lumbar region. Ensure consistent core engagement throughout the hold to counteract this. Another mistake is positioning the elbows too far forward or too wide apart, potentially causing unnecessary strain on the shoulders. Keeping the elbows directly beneath the shoulders offers optimal support.

Breathing

Consistent, controlled breathing is essential. Inhale deeply through the nose, and exhale slowly through the mouth. Proper breathing aids in core stabilization and offers endurance to maintain the position for an extended period.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

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