All exercises
Plank Knee-to-Elbow
Plank Knee-to-Elbow challenges core stability while the lower body moves, adding a coordination element. Move slowly enough to prevent hip sway—control is the skill here.
Instructions
Start in a high plank position with hands under the shoulders and body in a straight line. Engage the core and glutes. Bring one knee toward the elbow on the same side while keeping the hips as stable as possible. Return the leg to the plank position and repeat on the other side in a controlled rhythm.
Avoid Common Mistakes
• rotating the hips excessively
• sagging or lifting the hips
• rushing the movement and losing control
• holding the breath
Variations
• with slower controlled tempo
• with pause when knee reaches elbow
• alternating sides continuously
• reduced range of motion
• knee-to-opposite elbow
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
none, mat