Step by step instructions, muscle activation and variants for the Plank Knee to Chest.
A dynamic plank variation in which you alternately drive each knee toward your chest from a front plank position. The movement intensifies core activation by adding hip flexion to the isometric stabilization challenge of a standard plank.
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The Plank Knee to Chest is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.