Bench Plank With Knees Bent

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Bench Plank With Knees Bent

Bench plank with knees bent (aka incline plank or elevated plank) deserves a spot in your ab exercise arsenal. Especially if you experience a lower back pain when performing ab exercises. Or if your lower back gets sore before the abs do.

Knee bending removes a strain of the hip flexors and really helps to turn those abdominal muscles on and puts them to work. Once you feel it in your back, your abs aren’t doing their job any more. The longer you can go without feeling it in your lower back the longer your abs do the actual work. This exercise serves exactly for this purpose.

Recommended For You:

  • If you have anterior pelvic tilt (aka Donald duck butt).
  • Your lower back gets sore before your abs do.
  • Your lower back hurts when performing ab exercises.
  • You have underdeveloped abdominal muscles.
  • You feel planks more in your shoulders than in the abs.
  • Other plank variations are too hard for you to perform.
  • You feel demoralized with the floor planks.
Main Target: All abdominal area
Equipment needed: a bench or any other stable platform

How To Do Bench Plank Correctly

When it comes to planking, perfection of the correct technique is what makes the difference. To get the most benefits of this exercise, follow the action steps described below.

Step 1: Get In a Starting Position

First, rest your forearms on the bench in 90 degree angle. Align your elbows directly below the shoulders.

Form your body in a straight line. Your head, upper back, bottom and ankles all should be in line.

Now, slightly bend your knees and tuck your pelvis.

Step 2: Hold it!

Bench plank is a static exercise. Hold the position for as long as you can with a perfect form.

Start by planking for 10-15 seconds and work your time up week after week until you reach 2-3 minute mark. Once you feel your abs have gotten stronger, start introducing other ab exercises into your workouts.

Modify the Difficulty

To make this abs exercise a level harder decrease the length between your body and the floor. Use a lower platform or put something below your feet to achieve that. Perform this exercise on a higher platform to make it easier. To create a minimal resistance step back few steps from the wall and lean against it.

You can also vary the difficulty of the exercise by making it more or less stable by adjusting the position of your feet. The more closer you put your feet the more unstable the exercise gets. Take a wider stance to decrease the level of instability.

Once you have mastered the exercise and feel comfortable enough you can try slighthy lifting one foot of the ground for couple of seconds at a time. Alternate the sides.


  • If you still start feeling your low back before the abs, try squeezing your glutes.
  • When your form begins to suffer take a rest.
  • When your lower back starts to hurt, stop the exercise.
  • If you feel unpleasant pain in your lower back at the beginning of the exercise, stop and consult your physician.
  • If possible do the exercise next to a mirror to check your form.

Common Mistakes:

  • Arching and rounding the back.
  • Lifting the butt up too high.
  • Elbows not aligned directly below the shoulders.
  • Sagging in shoulders and/or hips.
  • Ignoring lower back pain.

Video Demonstrations of Bent Knee Bench Plank

About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.