High Plank with Knee Drive

High Plank with Knee Drive is a dynamic full-body exercise that combines the plank's core work with an explosive movement that activates the hip flexors, shoulders and core muscles. This exercise improves strength , balance and cardiovascular endurance .

Correct technique and execution

How to perform the High Plank with Knee Drive correctly:

1. Starting position: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Knee Drive: Quickly pull your right knee in towards your chest while keeping your hips neutral and your body stable. Return the leg to the starting position and repeat with the left knee.
3. Continue to alternate knees in a controlled but explosive motion.

Common errors

• Dropped hips: Avoid dropping the hips when driving the knee forward. Keep your core tight to stabilize your body.
• Moving too fast: If you move too fast, the technique can fail. Focus on controlled tempo for optimal core activation.
• Shoulders forward: Make sure your hands are always directly under your shoulders to avoid unnecessary strain on your shoulders.

Modifications and variations

For beginners: Perform the exercise more slowly, and focus on pulling the knee in without losing balance. For advanced: Increase the pace or add a jump between each knee drive for extra intensity.

Reps and sets

Aim for 3 sets of 10-12 repetitions per side. Increase the intensity by reducing the rest period between sets.

Breathing technique

Inhale when you are in the plank position, and exhale when you drive your knee up towards your chest. Repeat this rhythm for each repetition.

Videos for technique

Here is a video showing the correct execution of the High Plank with Knee Drive: