Front Plank (From Knees)

CoreBW

The entry-level regression of the front plank, performed on the knees instead of the toes to reduce the lever arm and make the anti-extension hold more accessible for true beginners.

Demo: StrongFirst

Sets

3

Reps

20-30 sec hold

Rest

30s

Contraindications

Knee discomfort — pad the knees.

Setup

Forearms on the floor, elbows under shoulders, knees on the floor instead of extended to the toes.

Execution

  1. 1Squeeze glutes and brace the abs before holding the position
  2. 2Keep a straight line from shoulders through hips to knees
  3. 3Avoid letting the hips sag or pike
  4. 4Hold for time, breathing steadily
  5. 5Progress to the full front plank once this is solid for 30+ seconds

Key cues

  • Straight line from shoulders to knees
  • Brace before you hold, not after
  • Ribs down, don't let the belly sag
  • Push the floor away through the forearms

Common faults

  • Hips sagging into extension despite the shortened lever
  • Hips piked too high
  • Head craning up
  • Holding breath

Tweaks

  • Progress to the full front plank once 30+ seconds is achievable
  • Add gentle rocking for dynamic tension
  • Shorten hold time if form breaks down before 15 seconds

Progressions

Front Plank

Muscles

Primary: Rectus Abdominis, Transverse Abdominis

Secondary: Glutes, Shoulders

Notes

ANTI-EXTENSION, difficulty 1 entry regression.

Sources

Attribution: General S&C beginner regression canon