Forearm plank on knees: how to do it

The knees-down forearm plank is a beginner version of the plank: you hold a straight line from knees to head while your belly muscles keep your middle steady. It is a low-impact way to include some core work if you sit most of the day. It takes about 40 seconds.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle strengthening can be part of that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Rest on your forearms and knees, body in a line from knees to head.
Brace your belly as if a friend were about to tap it.
Hold and breathe normally, rest, and repeat once.

Dose: hold for 20 seconds, rest, and repeat once.

Tip: Stop when your hips sag. Short and tidy beats long and sloppy.

Common mistakes

Letting your hips sag toward the floor. Stop the hold when this happens.
Piking your hips up. Keep a straight line from knees to head.
Holding your breath. Breathe normally during the hold.
Pushing into pain.

Easier options

Shorten the hold to 10 seconds.
Do the first part against a wall or a sturdy counter instead of the floor.
Start with one hold and add the second over several days.

This matches the Forearm Plank (knees down) exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in a leg or foot
pain that shoots down a leg
pain that started after an accident, fall or other injury
problems controlling your bladder or bowels (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the movement causes sharp pain, stop and try the lying knee rock guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

Download on the App Store Get it on Google Play