Plank On The Knees

Last updated: December 21, 2023

What Does Plank On The Knees Mean?

Plank on the knees is a modified variation of full plank pose, and is more accessible for those who have not yet built up their core or upper body strength to hold plank pose.

In this pose, the yogi begins in plank pose then lowers the knees to the ground. The hips also lower until the body forms a straight line from the crown of the head to the knees.

Plank on the knees is also sometimes called half plank pose.


Yogapedia Explains Plank On The Knees

Plank on the knees helps to strengthen the body, preparing it for full plank pose. It is often recommended as a modification for plank pose, as it is easier on the wrists and can be performed with less muscular effort.

Other benefits of plank on the knees include:

  • Strengthens the arms, shoulders and back
  • Tones the muscles of the core
  • Lengthens the spine
  • Builds mental discipline and control

Plank on the knees can be held for five breaths or more, helping the body to build strength over time.

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Half Plank Pose

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