Plank with alternating knees – Front, Cross, Shoulder, Pushup

This post is how to do a Plank with alternating knees exercise.

Plank with alternating knees

Plank with alternating knees

Plank with alternating knees

Begin in perfect plank position. Neutral Spine, naval pulled into the spine, hands directly under the shoulders and the shoulder blades pulled back.  Feet should be shoulder width apart.

Plank with alternating knees #2

Plank with alternating knees #2

Staying in plank position (meaning don’t raise your butt or sink your hips), bring your right knee to your right elbow (front);

Plank with alternating knees #3

Plank with alternating knees #3

then bring left knee to left elbow;

Plank with alternating knees #4

Plank with alternating knees #4

Then bring right knee (cross) to left elbow,

Plank with alternating knees

Plank with alternating knees #5

Plank with alternating knees #5

then left knee (cross) to right elbow;

Plank with alternating knees #6

Plank with alternating knees #6

then lift right knee out to the side (like a dog peeing) keeping knee bent and leg parallel to the floor and bring the knee as close to the shoulder as possible, then back into plank;

Plank with alternating knees #7

Plank with alternating knees #7

Lift the left knee up and out to the left shoulder;

Plank with alternating knees #8

Plank with alternating knees #8

do a push up, making sure you keep your spine in neutral and your naval pulled in (end of one set).

This concludes this post on how to do the Plank with alternating knees exercise.

About The Author

Julie Dean

Julie Dean - I am a Certified Fitness instructor, Certified Aqua Instructor and personal trainer. I've been teaching fitness going on four years now. I've played sports and worked out my whole life - but really understanding Fitness is a whole different ball game. My goal is to help you understand fitness and help get you FIIT. It's also to make you laugh and to get you thinking. Fitness is 80% mental.

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