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Abs

Knee to Elbow Plank

The Knee to Elbow Plank is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 24%, obliques 24% and lower abs 22%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set up in a straight-arm plank, hands under the shoulders and body in one line.
  2. Lift one foot and bend the knee.
  3. Bring the knee toward the elbow on the same side, keeping the hips low.
  4. Pause with a squeeze in the side of the waist, then return the foot to the floor.
  5. Repeat on the other side, alternating each rep.

Tips

  • Keep the hips level with the shoulders as the knee comes forward.
  • Move slowly enough that the body does not rock.

Common mistakes

  • Hiking the hips up as the knee moves.
  • Letting the lower back sag when the foot lifts.
  • Dropping the head toward the floor.

Muscles worked by the Knee to Elbow Plank

  • Upper abs Primary24%
  • Obliques Primary24%
  • Lower abs Primary22%
  • Front delts Minor7%
  • Serratus anterior Minor6%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting a hand or foot makes the trunk resist rotation. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Knee to Elbow Plank alternatives

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Frequently asked questions

What muscles does the Knee to Elbow Plank work?

Mainly the upper abs, obliques and lower abs.

Is the Knee to Elbow Plank good for beginners?

The Knee to Elbow Plank is rated intermediate. If you are new, learn the Dead Bug first and build up from there.

What is a good alternative to the Knee to Elbow Plank?

For example the Plank Shoulder Tap, Plank with Arm Reach and Weighted Plank. They train mostly the same muscles, some with different equipment.

How do you make the Knee to Elbow Plank harder?

Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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