Plank Knee to Chest
Plank Knee To Chest is a bodyweight strength exercise targeting the abs and hip flexors. The slow, controlled knee drive from the plank position dynamically engages the core while maintaining upper body stability.
How to do it
- Begin in a full plank position with arms extended and hands shoulder-width apart.
- Engage your core and draw one knee toward your chest in a controlled motion.
- Hold briefly, then extend the leg back to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Draw your belly button in toward your spine to brace your core.
- Drive your knee forward slowly without hiking your hips up.
- Keep your gaze slightly ahead of your hands to maintain a neutral neck.
Breathing: Exhale as you draw your knee toward your chest, and inhale as you extend your leg back to the starting plank position.
Common mistakes
- Lifting the hips too high turns the move into a stretch and takes tension off the abs.
- Moving too fast relies on momentum rather than core strength.
- Sinking the lower back toward the floor puts unnecessary pressure on your lumbar spine.
- Letting the shoulders shrug toward the ears creates upper body tension and instability.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–14 alternating reps, rest 60 seconds
Lose weight
3 sets × 12–16 total alternating reps, rest 45 seconds
Build muscle
3 sets × 8–12 controlled reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or lower back discomfort, ease off or choose a gentler option.
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 should I do if my wrists hurt during this plank exercise?
Try placing your hands on a stable elevated surface like a sturdy chair, or form fists to keep your wrists in a neutral position.
How many times a week can I practice Plank Knee To Chest?
You can safely include this exercise 2 to 3 times per week as part of your core or full-body routine.
Why do I feel this exercise mostly in my hip flexors instead of my abs?
This often happens if you lift your leg too high or rush the movement. Focus on a slower knee drive and actively hollow your abs.