Knee Plank Pose anatomy

Knee Plank Pose · Phalakasana (Knees Down) · Tư thế tấm ván trên gối

Knee Plank Pose mainly works rectus abdominis, transversus abdominis, obliques, triceps brachii; it stretches rectus femoris, wrist flexors, tibialis anterior; iliopsoas, gluteus maximus, erector spinae stabilize.

Opening the 3D model…

From tabletop, place the hands right under the shoulders with the fingers spread, then walk the knees back until the knees, hips, shoulders and head form one straight line; the knees rest on the floor with the tops of the feet down. Push the floor away, keep the shoulder blades on the rib cage, draw the navel in and point the tailbone toward the knees so the hips neither sag nor pike. The back of the neck is long and the gaze rests on the floor just in front of the hands. The abdominals, shoulders, chest and triceps work as in Plank Pose, but the shorter lever makes it much lighter. It is the foundation for learning a straight trunk before straightening the legs into Plank, and the easier Plank for beginners or tired days. With knee pain, pad the knees with a folded blanket; with wrist pain, rest on the fists or lower to the forearms.

Muscles in this pose

Working (contracting): Rectus abdominis, Transversus abdominis, Obliques, Triceps brachii, Serratus anterior, Pectoralis major, Deltoid

Stretching: Rectus femoris, Wrist flexors, Tibialis anterior

Stabilizing: Iliopsoas, Gluteus maximus, Erector spinae, Rotator cuff, Trapezius

Why these muscles work or stretch

• Rectus abdominis · Working (contracting): Keeps the lower back from sagging
• Transversus abdominis · Working (contracting): Draws the navel in to support the lower back
• Triceps brachii · Working (contracting): Straightens the elbows and bears weight
• Serratus anterior · Working (contracting): Pushes the floor away and keeps the shoulder blades from winging
• Rectus femoris · Stretching: Gently stretched with the knees bent and the hips extended
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Tibialis anterior · Stretching: Tops of the feet on the floor
• Iliopsoas · Stabilizing: Keeps the hips from dropping
• Gluteus maximus · Stabilizing: Keeps the hips extended, in line with the trunk

Practice cues

• Wrists under the shoulders; push the floor away and keep the shoulder blades on the rib cage
• Knees, hips and shoulders in one straight line; hips neither sagging nor piking
• Draw the navel in and point the tailbone toward the knees

Benefits

• Strengthens the abdominals and the deep trunk muscles
• Strengthens the shoulders, chest and triceps
• A safe step toward Plank Pose and other arm-support poses

Cautions / contraindications

• Use caution with wrist pain or carpal tunnel syndrome; rest on the fists or forearms
• Use caution with knee pain; pad the knees with a folded blanket
• Use caution with a shoulder injury; keep it short and push evenly through both hands

Easier variations

• Bring the knees closer to the hands to take weight off the arms
• Lower to the forearms or press the hands against a wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• One-Legged Plank Pose Eka Pada Phalakasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Lion Pose Simhasana
• Side Plank Pose Vasisthasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)