High Plank with Knee Drive

High Plank with Knee Lift is a dynamic bodyweight exercise that combines strength training with cardiovascular training. This exercise primarily focuses on the core muscles, hip flexors and shoulders, while improving balance and coordination. By integrating both static and dynamic movement, this exercise challenges the body on multiple levels. :contentReference[oaicite:0]{index=0}

Correct Execution of High Plank with Knee Lift

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engages the core muscles to maintain stability.
  3. Pull your right knee up toward your chest in a controlled motion while keeping your hips as stable as possible.
  4. Return the right leg to the starting position.
  5. Repeat the movement with the left knee.
  6. Continue to switch legs at a steady and controlled pace.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips that rise: Make sure to keep the hips level with the body to avoid unnecessary strain on the lower back.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper muscle activation and reduce the risk of injury.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and efficiency.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise more slowly and focus on proper form, or place hands on an elevated surface to reduce stress.
  • Advanced: Increase the pace to further challenge fitness, or add a push-up between each knee lift to intensify the workout.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions per legs, depending on your strength and fitness level. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to pull the knee up and exhale as you bring the knee towards the chest. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the High Plank with Knee Raise:

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