ClapMove · clapmove.com
Exercise handout — move better, feel better.
Plank (Modified - Knees)
Modified front plank from knees for core endurance. Builds foundational core strength before progressing to full plank.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
20 sec
Reps / Time
30 sec
Rest
15-30 sec holds
Tempo
Step-by-Step Guide
Set up
- Place forearms on floor, elbows under shoulders
- Knees on mat behind you
- Create straight line from knees to head
Step 1 of 4
Lift hips to create straight line from knees to shoulders
Step 2 of 4
Brace core firmly
Step 3 of 4
Keep neck neutral (look at floor)
Step 4 of 4
Hold for prescribed time
Breathing
- Breathe normally throughout
- Don't hold breath
Form Cues
- Straight line from knees to head
- Don't let hips sag or pike
- Keep breathing
- Squeeze glutes slightly
Common Mistakes to Avoid
- Hips sagging down
- Hips piking up
- Holding breath
- Looking forward (neck strain)
Safety Information
Stop if low back sags or hurts.
Progressions
Full plank from toes
Regressions
Shorter holds, wall plank
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.