Knees to Elbow vs Full Plank
Which one fits your Core workout plan?
Contents
Knees to Elbow is the easier place to start — difficulty 2 of 5 vs 3. Compare Core form cues and when to progress.
Compare the benefits of Knees to Elbow and Full Plank and pick the one that fits your Core workout.
Knees to Elbow vs Full Plank: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knees to Elbow more often — 347 sessions compared to 341 for Full Plank.
What most people do isn't always what fits you. Knees to Elbow and Full Plank differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Knees to Elbow and Full Plank Differ
| What differs | Knees to Elbow | Full Plank |
|---|---|---|
| Muscles worked | abs | abs, chest, and glutes |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 347 sessions | 341 sessions |
How to Do Knees to Elbow
Knees to Elbow Muscles Worked: Core
Form
- 1. Place both hands behind your head and engage your core.
- 2. As you lift your upper body, touch one elbow to the opposite knee.
- 3. Slowly return to the starting position and repeat the same on the other side.
Coach's Tips
- When raising your knees, engage your core and be careful not to twist your body excessively.
For a full Knees to Elbow guide with alternatives and benefits, see the Knees to Elbow exercise guide.
How to Do Full Plank
Full Plank Muscles Worked: Core
Form
- 1. Extend your elbows and maintain a position where your shoulders and arms are vertical, keeping your feet narrower than shoulder-width apart.
- 2. Imagine there is a long stick behind your back and align your head, waist, hips, and legs in a straight line.
- 3. Raise your toes, engage your core and glutes, and hold the position.
Coach's Tips
- Keep your body in a straight line and be careful not to let your back sag.
For a full Full Plank guide with alternatives and benefits, see the Full Plank exercise guide.
Frequently Asked Questions
Which is better for Core, Knees to Elbow or Full Plank?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Core, so the choice comes down to the equipment you have and the muscles you want to load.
Do Knees to Elbow and Full Plank work the same muscles?
Not quite. Knees to Elbow loads abs, and Full Plank loads abs, chest, and glutes.
What equipment do Knees to Elbow and Full Plank need?
Knees to Elbow needs bodyweight only, and Full Plank needs bodyweight only.
Which is easier to start with?
Knees to Elbow is the easier place to start. Move to Full Plank once your form holds up.
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