Decline Elbow Plank Knee Drive Leg on Table
Decline Elbow Plank Knee Drive Leg on Table is a bodyweight strength exercise targeting the abs and hip flexors. Performed in a decline elbow plank with feet elevated, the knee drive adds dynamic core engagement to the static plank position.
How to do it
- Place your forearms on the floor and rest your feet on an elevated surface such as a table.
- Engage your core and maintain a straight body line.
- Drive one knee forward toward your chest in a controlled motion.
- Return your foot to the elevated surface and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Form cues
- Rest your forearms firmly on the floor.
- Keep your body in a straight line from head to heels.
- Draw your belly button toward your spine to brace your core.
- Drive one knee forward smoothly without sagging your hips.
- Return your foot to the table with control before switching.
Breathing: Exhale as you drive your knee forward toward your chest, and inhale as you return your foot to the elevated surface.
Common mistakes
- Sagging the hips toward the floor, which strains the lower back and reduces ab engagement.
- Rushing the knee drive, which uses momentum instead of core strength to move the leg.
- Looking forward instead of keeping your neck neutral, which can cause unnecessary neck tension.
Muscles worked
Primary: abs. Secondary: shoulders, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per leg, rest 60 s
Lose weight
3 sets x 10-14 reps per leg, rest 45 s
Build muscle
3-4 sets x 8-12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back strain or discomfort, ease off, lower your elevation, or choose a gentler plank variation.
- If you have wrist or shoulder sensitivity, check with a professional before performing elevated planks.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my table is too high or unstable?
Use a sturdy, low-profile surface like a stable couch cushion or sturdy bench to keep your wrists and shoulders safe.
Where should I feel this exercise?
You should feel your abdominal muscles working hard to stabilize your spine, along with your hip flexors as you lift your leg.
How often can I do this movement?
You can include this exercise 2 to 3 times per week as part of your core or full-body routine, allowing adequate rest between sessions.