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.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Quadruped Alternate Shoulder Flexion

View exercise

Standing Military Press with Weight

View exercise