Core · Bodyweight
Kneeling Dynamic Plank
How to do the kneeling dynamic plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Start on your hands and knees, then lower onto your forearms in a plank from your knees. Keep a straight line from your shoulders to your knees while slowly shifting your weight forward and back, controlling the motion with your core.
- 1Feel your abs and deep core working to keep your spine flat as you shift
- 2Keep your shoulders stacked and your hips level throughout the movement
- 3Brace your glutes to lock the torso in place
Common mistakes
- Don't let your hips sag or pike up as you move
- Avoid dropping your head; keep your neck in line with your spine
- Don't rush the shift; control every inch and keep breathing
Muscles worked
The kneeling dynamic plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the kneeling dynamic 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.