Core · Bodyweight
Running Plank
How to do the running 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
- Isometric
- Mechanic
- Compound
How to do it
Start in a high plank with hands under your shoulders and body in a straight line. Drive one knee toward your chest, then quickly switch legs, running your knees in and out while holding the plank. Keep your hips low and level and your core braced throughout the fast knee drives.
- 1Feel your core working hard to keep your hips level as you drive
- 2Keep your shoulders stacked over your hands
- 3Run the knees in fast while staying long and braced
Common mistakes
- Avoid letting your hips pike up as you drive the knees
- Do not let your lower back sag
- Avoid bouncing your shoulders; keep the upper body steady
Muscles worked
The running plank mainly works the upper abs, lower abs, and hip flexors, with the obliques, quads, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the running 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.