ex_3LYFMW

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Waist · Body Weight

Plank Cross Knee Drive

intermediatestrengthMale & female model

Plank Cross Knee Drive is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Hip Flexors · Iliopsoas

How to do Plank Cross Knee Drive

Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
Lift your right knee and drive it towards your left elbow and straighten your leg, twisting your torso slightly to the left as you do so.
Return your right leg to the starting plank position.
Repeat the movement with your left knee, driving it towards your right elbow. Alternate sides for the desired number of repetitions.

Form tips

Keep your core engaged throughout the exercise to maintain stability and support your lower back.
Move slowly and with control to maximize muscle engagement and prevent injury.
Focus on steady breathing, exhaling as you drive your knee towards your elbow and inhaling as you return to the starting position.

Plank Cross Knee Drive alternatives

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Plank Knee Tucks

Side Plank

Plank Jack

Plank on Elbows

Spider Plank

Plank Reach Through

Hanging Knee Raises

Elbow Push Plank Up

Plank Cross Knee Drive FAQ

What muscles does Plank Cross Knee Drive work?

Plank Cross Knee Drive mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and hip flexors work as secondary muscles.

What equipment do you need for Plank Cross Knee Drive?

None. Plank Cross Knee Drive is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Plank Cross Knee Drive should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plank Cross Knee Drive good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Plank Cross Knee Drive burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plank Cross Knee Drive?

Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Dumbbell Elbow Side Plank and Dumbbell Hand Side Plank.

For developers

Use Plank Cross Knee Drive in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3LYFMW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3LYFMW",
  "name": "Plank Cross Knee Drive",
  "model": "male",
  "counterpartId": "ex_MHEGCQ",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_3LYFMW/mp4-720.mp4?…",
    "poster": "https://…/ex_3LYFMW/poster.jpg?…"
  }
}