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Also known as: Plank knee-to-elbow, Knee to elbow plank.

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Technique

  1. Get into a Plank position.
  2. Lift one leg off the ground and bend it, placing the knee against your arm above the elbow.
  3. The knee should lightly touch your arm without exerting pressure against it.

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Form tips

  • Pull the bent leg as high as possible against your chest.
  • Keep facing the ground: do not let your body lean to one side.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Pelvis
  • Biceps
  • Forearms
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)
Parallettes
Parallettes

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Appears in

Joint movements
Trunkflexion
Elbowextension
Shoulderprotractionflexion forward
trains stretches

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Progressions

e0bv

Straight-arm crow pose

Intermediate
w01e

Navy seal burpee

Novice
e03u

Bottom pushup hold

Novice
e0u7

One-leg crow pose

Novice
e087

Pushup

Novice
e033

Diamond pushup

Novice
e080

Plank fingers back

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.