Knee to High Plank


This exercise strengthens the core, shoulders and arms. Because it is weight-bearing through the hands, it is also good for the arm and wrist bones.

Set up

Begin on hands and knees on a mat.


Keep your abdominals drawn in and engaged as you step one foot back and then the other to form a plank. Hold this plank for 1-3 seconds, then return to the starting position on your hands and knees.


  • Keep your arms straight and your shoulder blades engaged throughout the movement, like you're pushing the floor away from you.
  • Keep your trunk steady as you move between positions.
  • Don't let your hips sway from side to side.
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