This is the first step in learning how to do planks for beginners. If you're struggling with regular planks, want to work on your form, or need to be careful due to injury, the knee plank is for you.
- Start on all fours with your hands and knees on the ground. Your hands should be directly below your shoulders, and knees directly below your hips. Extend one leg straight behind you, then the other leg, so your feet are about hip-width apart and you're balancing on your palms and toes, then immediately lower your knees down to the floor.
- Your body should form a straight line from the top of your head to your knees. Keep your neck long, looking down at the floor about a foot in front of your hands. Tuck your tailbone slightly to make sure you're not bending at the hips, and think about pulling your belly button toward your spine.
- Hold this position for 15-60 seconds.