Core · Bodyweight
Kneeling Plank
How to do the kneeling 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
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Start on your hands and knees, then lower onto your forearms, keeping your back straight and core engaged. Hold this position while maintaining a neutral spine.
- 1Feel your core stabilizing as you hold a plank on your knees
- 2Keep your shoulders over your wrists and hips aligned with shoulders
- 3Engage your glutes and tighten your abs
Common mistakes
- Avoid letting your hips sag or pike
- Don't drop your head; keep your neck in line with your spine
- Avoid holding your breath; breathe steadily
Muscles worked
The kneeling 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
- QuadsMinor
Kneeling Plank strength standards
See how your kneeling plank ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM25 lb
Silvere1RM52.5 lb
Golde1RM105 lb
Platinume1RM170 lb
Diamonde1RM215 lb
Champione1RM255 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the kneeling 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 April 2026.