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Ab Exercises


Updated February 03, 2014

6 of 12

Plank with Knee Bends
Plank Knee Bend
Paige Waehner

All Exercises: Pelvic Tilts on the Ball | Seated Rotations | Bird Dog | Modified Bicycle | Ball Crunch with Med Ball Throw | Plank with Knee Bends | Crunch with Gliding Discs | Side Plank | Modified Side Plank | Modified Side Plank with Leg Lifts

The traditional plank exercise is great for strengthening the core and you can add intensity and variety by inserting a knee bend into the exercise. You'll challenge the core even more in this 3-point stance (just two hands and one foot) and engage the lower body muscles of the working leg as well.

  1. Begin in a plank position, on the hands and toes.
  2. Make sure the body is in a straight line from the head to the heels, core braced.
  3. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in.
  4. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest.
  5. Bring the left foot back into your full plank and repeat on the other side.
  6. Repeat, alternating sides, for 1-3 sets of 8 reps (1 rep includes a knee bend with both the right and left legs).
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