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Modified Knee Plank [Flat Palms]

ComboCoreShouldersGlutes

Modified Knee Plank [Flat Palms]

The Modified Knee Plank on flat palms drops the knees to the floor, making the plank hold more accessible while still building core and shoulder stability.

Equipment: None
Modified Knee Plank [Flat Palms] - Photo 1
Modified Knee Plank [Flat Palms] - Photo 2
Modified Knee Plank [Flat Palms] - Photo 3
Modified Knee Plank [Flat Palms] - Photo 4
Modified Knee Plank [Flat Palms] - Photo 5
Modified Knee Plank [Flat Palms] - Photo 6
Modified Knee Plank [Flat Palms] - Photo 7
Modified Knee Plank [Flat Palms] - Photo 8
Modified Knee Plank [Flat Palms] - Photo 9

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Step-by-step instructions

  1. 1

    Start on your hands and knees with your hands flat on the floor, slightly wider than shoulder-width apart.

  2. 2

    Walk your knees back slightly so your body forms a straight line from your head to your knees.

  3. 3

    Keep your core tight and your hips level — do not let them sag or rise.

  4. 4

    Look down at the floor to keep your neck neutral.

  5. 5

    Hold for the prescribed time.

Notes

Keep your hips in line with your torso — avoid sitting back toward your heels. This is a great starting point before progressing to the full plank.

Muscles worked

CoreShouldersGlutes
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Full Plank [Flat Palms]

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Full Plank [Fists]

Photography by

Kenny Johnson Photography