How to Do Plank Cross Knee Drive

Plank Cross Knee Drive is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Plank Cross Knee Drive

  1. 01Start in a high plank position with palms flat on the floor and wrists directly under the shoulders.
  2. 02Tuck the tailbone to engage the abdominals and create a straight line from head to heel.
  3. 03Drive the right knee across the body toward the left elbow until the hip reaches maximum flexion.
  4. 04Return the foot to the starting position and repeat the movement with the left knee toward the right elbow.
  5. 05Exhale forcefully at the point of maximum rotation to intensify the oblique contraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Plank Cross Knee Drive

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the hips from hiking upward during the knee drive by maintaining a parallel line from the heels to the crown of the head.

Same coaching engine used inside the A90 app

05 / FAQ

Plank Cross Knee Drive questions

What muscles does Plank Cross Knee Drive work?

Plank Cross Knee Drive is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Plank Cross Knee Drive correctly?

Start in a high plank position with palms flat on the floor and wrists directly under the shoulders. Tuck the tailbone to engage the abdominals and create a straight line from head to heel. Drive the right knee across the body toward the left elbow until the hip reaches maximum flexion. Return the foot to the starting position and repeat the movement with the left knee toward the right elbow. Exhale forcefully at the point of maximum rotation to intensify the oblique contraction.

What is the A90 coach tip for Plank Cross Knee Drive?

Prevent the hips from hiking upward during the knee drive by maintaining a parallel line from the heels to the crown of the head.

Is Plank Cross Knee Drive suitable for beginners?

Plank Cross Knee Drive is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Plank Cross Knee Drive?

No. Plank Cross Knee Drive is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes plank cross knee drive into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime