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Plank with Alternating Knee Drive
Intermediate - Strength - Compound
Targeted Muscle Group
Core
Upper Legs
Chest
Recommended Equipment
Body Only
How to do it
The plank with alternating knee drive is a challenging core exercise that also engages the muscles of the hips and shoulders.
Begin in a traditional plank position, with your forearms on the ground and elbows directly under your shoulders.
Your body should form a straight line from your head to your heels, with your core engaged to maintain stability.
Place your hands flat on the ground, fingers spread wide for better stability and weight distribution.
Ensure that your elbows are positioned directly under your shoulders, forming a stable base of support.
Engage your core muscles to prevent your lower back from sagging or arching excessively. Squeeze your glutes to keep your hips level with the rest of your body. Your legs should be fully extended behind you, with your weight evenly distributed between your forearms and toes. Keep your feet hip-width apart for better balance and stability.
While maintaining the plank position, lift your right knee towards your chest, bending it as you bring it forward.
Aim to bring your knee as close to your chest as possible without compromising your form or stability.
Hold the knee in this position briefly, feeling the contraction in your abdominal muscles.
Return to Plank:
Slowly lower your right leg back to the starting position, returning to the plank position with both feet on the ground. Repeat the movement with your left leg, driving your left knee towards your chest while keeping the rest of your body stable. Continue alternating between legs, performing controlled knee drives while maintaining proper plank form.
