Kneeling Plank

The same line, with less weight

Kneeling Plank keeps the body in a straight line from the head to the knees while the knees take some of the load. Because the lever is shorter, the arms and abdominals have less weight to hold up, so you can practise good form for longer. The most common error is leaving the hips high in a Tabletop shape, which takes the work away from the core.

How to do Kneeling Plank

• Start in Tabletop with the hands under the shoulders and a blanket under the knees if needed
• Walk the knees back until the hips can lower into a straight line with the shoulders
• Tuck the tailbone slightly and draw the lower belly in
• Press the floor away so the upper back does not sink between the shoulder blades
• Keep the neck long and look at the floor just ahead of the hands
• Hold for 5 to 10 breaths, then rest in Child's Pose

Kneeling Plank vs full Plank

• Kneeling Plank: the line runs from head to knees, for a lighter load on the arms and core
• Plank Pose: the line runs from head to heels, and the whole body weight is carried
• Forearm Plank: elbows down, which takes the load off the wrists and asks more of the abdominals

How to progress

• Build up to 10 steady breaths with the hips in line
• Lift one knee at a time for a breath or two, keeping the hips level
• Hold full Plank for a few breaths, then lower the knees when your form starts to slip
• Repeat short holds rather than one long one that ends with a sagging back

Who should take care

Pad the knees if they are sensitive. For sore wrists, spread the fingers and press through the whole hand, or come down onto the forearms. Stop if the lower back aches, as that usually means the hips have sagged. In pregnancy or after abdominal surgery, ask a qualified teacher or your clinician about suitable core work, and ease off if the belly domes along the midline.