Level: 1 2 3 4 5 6 7 8


Starting position:

Ground facing away from the anchor point

Strap length:

Mid-calf length

Functional classification:



Rest your knees and forearms, feet in the straps under the anchor point.
Take the plank position from the knees, elbows under the shoulders.
Strong active plank.

Recommended load:

40 sec.

Benefits of exercise

The level 1 bar on the FISIO functional hinges is made from the knees.

This exercise is maximally adapted for those who are not familiar with physical activity, who just have to start practicing and familiarize themselves with basic exercises.  Nevertheless, by performing this simple plank, you will be able to strengthen the abs, thigh and buttock muscles, eliminating the load on the lumbar region.

With regular practice, you will strengthen your core and be able to move on to more difficult levels of exercises.