A beginner plank with knees down

How to set up a kneeling plank

1. Start on your forearms and knees, with elbows under shoulders.
2. Keep a long line from head to knees. Gently brace your middle.
3. Keep your knees down for an easier hold. Breathe freely.

Choose a clear, non-slip surface with comfortable support for your forearms and knees. Start with the app's beginner guidance and stop if you cannot maintain a comfortable position.

How long should you hold?

Use a duration you can manage without holding your breath or losing control. The Zen Fitness timer guides the practice, but you can stop early and rest. There is no need to compete for a longer hold.

Before progressing, become familiar with the knees-down position. If you are unsure whether a plank is suitable for you, seek individual advice from a qualified health professional.

Try it as part of Starter

The free Starter combines Doorway Press, Wall Rest and Plank with instructions and a timer. Optional reflections help you notice your experience. These reflections are not sent to website Analytics.

For the wider approach, read isometric exercises for beginners. Core is optional; you can try the three Starter holds free.

Try the free Starter Session

Three simple holds. Instructions and a timer. A little time to notice how you feel.

On the welcome screen, choose Start Free Session.