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Kneeling Plank Alternative

12 substitute exercises that target the same muscles

1
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
2
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
3
Plank Arm Lifts demonstration

Plank Arm Lifts
4
Boxing Left Uppercut demonstration

Boxing Left Uppercut
5
Arms Apart Circular Toe Touch demonstration

Arms Apart Circular Toe Touch
6
Body Saw Plank demonstration

Body Saw Plank
7
Elbow Push-Up demonstration

Elbow Push-Up
8
Plank Jacks demonstration

Plank Jacks
9
Swing Back Knee Drives demonstration

Swing Back Knee Drives
10
Side Plank Rotation demonstration

Side Plank Rotation
11
Mountain Climber Cross demonstration

Mountain Climber Cross
12
Spiderman Plank demonstration

Spiderman Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Kneeling Plank trains

Primary Obliques Rectus Abdominis

Secondary Deltoid Anterior Erector Spinae Gluteus Maximus

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