The Knee Plank is an effective exercise for developing core stability. This position provides less support than the most basic core stabilizing exercises, making it a great next progression when you are starting out. However, if you feel unsure about your ability to maintain a stable position, you can adjust by raising your hips slightly (creating a more hunched posture). This adjustment helps avoid a bridge that is too low, which could lead to excessive loading of the lumbar-sacral junction and lumbar facet joints.
Performing the plank from a kneeling position reduces the span of the bridge, decreasing the load on your core compared to a full plank (which uses your toes for support instead of your knees).
How to Perform the Knee Plank:
- Get into position: Begin by kneeling on the ground. Place your forearms on the floor with your elbows positioned directly under your shoulders.
- Engage your core: Activate your abdominal muscles by performing a slight “abdominal crunch” movement. This brings your lower ribs closer to your pelvis and moves your sacrum slightly away from your lower back.
- Adjust your shoulder position: To minimize strain on your shoulders, push your arms firmly into the ground to protract your shoulder blades (moving them forward, away from your torso).
Tips for Progression:
- Start with a hold time of 30 seconds, maintaining good form throughout.
- Gradually increase the duration over time until you can hold the plank for 90 seconds with proper technique.
- Once you can hold the Knee Plank comfortably, progress to a full plank by shifting your support from your knees to your toes.
By incorporating the Knee Plank into your routine, you can build the core strength necessary for more advanced exercises, while minimizing the risk of injury. Stay consistent, focus on form, and enjoy the process of building a stronger, more stable core!