Core · Bodyweight
Knee to Elbow Touch Front Plank
How to do the knee to elbow touch front plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold a high or forearm plank with your body in a straight line from head to heels. Drive one knee forward and across to touch the same-side or opposite elbow, then return it to the plank. Alternate legs while keeping your hips stable and level.
- 1Feel your abs and obliques work as you draw the knee to the elbow
- 2Keep your hips level and core braced through every rep
- 3Maintain a strong straight line whenever the foot is back in the plank
Common mistakes
- Don't let your hips pike up or sag toward the floor
- Avoid rushing; bring each knee in with control
- Don't let your shoulders drift forward of your wrists
Muscles worked
The knee to elbow touch front plank mainly works the upper abs, lower abs, and obliques, with the hip flexors, quads, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- Hip FlexorsSupport
- QuadsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the knee to elbow touch front plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.