Incline Elbow Plank Knee Drive
Incline Elbow Plank Knee Drive is a bodyweight strength exercise targeting the abs and hip flexors. The controlled knee drive from an incline plank position adds dynamic core engagement while the incline reduces overall difficulty for beginners.
How to do it
- Place your forearms on an elevated surface and step your feet back into an incline elbow plank.
- Engage your core and maintain a straight body line.
- Drive one knee forward toward your chest in a slow, controlled motion.
- Return the foot to the starting position and repeat with the opposite leg.
- Continue alternating legs for the desired number of repetitions.
Form cues
- Keep your forearms firmly pressed into the surface.
- Engage your abs to keep your hips steady.
- Drive your knee forward slowly and with control.
- Keep your gaze slightly ahead of your hands to keep your neck neutral.
Breathing: Exhale as you drive your knee forward, and inhale as you return your foot to the starting position.
Common mistakes
- Dropping your hips toward the floor can strain your lower back and reduces core engagement.
- Rushing through the knee drive makes momentum do the work instead of your abs.
- Shrugging your shoulders toward your ears adds unnecessary tension to your neck and upper traps.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 10–14 reps per leg, rest 45 s
Build muscle
3 sets × 8–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler movement.
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 I feel this in my lower back?
That usually means your hips are dropping or your core is relaxing. Try raising the incline to an even higher surface to reduce the load.
How high should the surface be?
A sturdy countertop, stable bench, or sturdy table is ideal. The higher the surface, the easier the movement will feel.
How often can I do this exercise?
You can safely include this in your core routine 2 to 3 times per week, allowing at least a day of rest between sessions.