Knee Planks / Reaches
- Get into a face-down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs out behind you, supporting yourself on your knees, with your feet elevated behind you.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- When feeling secure, slowly lift one forearm off the floor while transferring the weight to your grounded forearm.
- Straighten the now-elevated arm out in front of you, reaching forward with your fingertips.
- Bring the elevated arm back in and to the floor, redistribute your weight, and repeat on the other side.
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Related exercises to discover
Knee planks / reaches is a at-home exercise that targets abs and lower back and also works shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Plank, bicycles / elbow-to-knee crunches / cross-body crunches and leg pull-in knee-ups. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
