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Bodyweight Exercise: Pull Plank Knee

Bodyweight Exercise: Pull Plank Knee

Written by John Wolf
September 25, 2014
Updated March 31, 2020

Summary

This full-body exercise is a great alternative to engage the pulling musculature if there is no equipment available as all you need is some floor space.

Exercise Steps

Step 1: Start in a kneeling position and extend arms forward into a Sleeping Warrior position.

Step 2: Rotate your elbows in as you pull against the floor to pull your body forward.

Step 3: Tuck your hips under as you bring yourself into a low push-up position.

Step 4: Push your hands against the floor and pull your hips back into the starting position.

Tips & Safety: Keep your elbows inline with your hands and shoulders throughout the movement.

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John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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