Plank vs Seated Knee Up
Which one fits your Core workout plan?
Contents
Seated Knee Up is the easier place to start — difficulty 2 of 5 vs 3. Compare Core form cues and when to progress.
Compare the benefits of Plank and Seated Knee Up and pick the one that fits your Core workout.
Plank vs Seated Knee Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Knee Up more often — 9,913 sessions compared to 9,776 for Plank.
What most people do isn't always what fits you. Plank and Seated Knee Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Plank and Seated Knee Up Differ
| What differs | Plank | Seated Knee Up |
|---|---|---|
| Muscles worked | abs and glutes | abs |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 9,776 sessions | 9,913 sessions |
How to Do Plank
Plank Muscles Worked: Core
Form
- 1. Spread your arms shoulder-width apart and support your body on the balls of your feet while lying face down with your knees straight.
- 2. Raise your hips to ensure your body forms a straight line from head to toe.
- 3. Perform the movement by pulling your belly button up to prevent your lower back from sagging.
Coach's Tips
- To avoid hunching your back, keep your body in a straight line and engage your core while holding the position.
For a full Plank guide with alternatives and benefits, see the Plank exercise guide.
How to Do Seated Knee Up
Seated Knee Up Muscles Worked: Core
Form
- 1. Lift your lower body so that your knees and chest come closer together.
- 2. Allow your upper body to naturally lean forward so that your core can contract.
- 3. Slowly return to the starting position.
Coach's Tips
- If it's too difficult, try proceeding with your knees bent.
For a full Seated Knee Up guide with alternatives and benefits, see the Seated Knee Up exercise guide.
Frequently Asked Questions
Which is better for Core, Plank or Seated Knee Up?
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 Plank and Seated Knee Up work the same muscles?
Not quite. Plank loads abs and glutes, and Seated Knee Up loads abs.
What equipment do Plank and Seated Knee Up need?
Plank needs bodyweight only, and Seated Knee Up needs bodyweight only.
Which is easier to start with?
Seated Knee Up is the easier place to start. Move to Plank once your form holds up.
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