The forearm plank on your knees is a great way to build strength, but kneeling on a hard floor isn’t always comfortable when your knees ache. There are a few ways to take the pressure off and keep working towards your goal.

Why kneeling can feel uncomfortable

When you kneel, your weight presses through the front of your knee and kneecap. If your knees are already sore, this pressure can make the knee plank feel uncomfortable, even though the rest of your body is fine.

Cushioning your knees

You could try:

• Kneeling on a folded towel, cushion or thick mat.
• Placing your knees slightly behind your hips, so your weight spreads further up your thighs.
• Moving to your toes if the knee version is uncomfortable.

Planking on your toes

The forearm plank on your toes doesn’t put pressure on your knees, so it may feel more comfortable. If the full plank feels too hard, an elevated forearm plank on a sturdy table or worktop, on your toes, is an easier option that avoids kneeling.

Strength supports your knees

Exercise is one of the main recommendations for long-standing knee pain. In a forearm plank on your toes, your thigh muscles work to keep your legs straight, which can also support your knees.

Keeping your plank form

The main cues still apply: elbows under shoulders, press the floor away, gently squeeze your bottom and keep a straight line. Stop when your form starts to slip.

Shorter holds

A few shorter holds with rests are a good way to build up comfortably.

Something to try this week

Try an elevated forearm plank on your toes, using a kitchen worktop or sturdy table, for three short holds.

What to take away

• Cushion your knees with a folded towel or mat.
• Try the elevated forearm plank on your toes to avoid kneeling.
• Keep a straight line from your head to your heels.
• Build up with shorter holds.

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