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Instructions
- Lie on your side with knees bent at 90 degrees.
- Place your elbow directly under your shoulder.
- Lift your hips off the floor, keeping your body in a straight line from knees to shoulders.
- Hold the position without letting your hips drop.
- Lower slowly back to the floor and repeat.
Technical Tips
- Keep your head, neck, and spine aligned.
- Avoid shrugging your shoulder into your ear.
- Engage your core and glutes throughout.
- Do not let your hips sag or rotate forward/backward.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you raise and hold the position.
- Breathe steadily while holding the plank.
- Inhale as you return to the floor.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Hip injuries
- Neck pain
Description
The Side Plank on Knees is a beginner-friendly core stability exercise designed to build strength and endurance in the midsection while reducing strain compared to the full side plank. This variation makes it accessible for individuals who are new to core training, recovering from injury, or seeking to improve their stability before progressing to more advanced positions. By supporting the lower body on bent knees instead of extended legs, it provides a more manageable challenge while still engaging key stabilizing muscles. This exercise is highly effective for improving balance, posture, and spinal alignment, as it trains the body to resist lateral flexion and rotation. It also encourages proper shoulder stability by requiring the supporting arm to maintain alignment under load. Incorporating the Side Plank on Knees into a routine helps develop foundational core endurance, which is essential for functional movements and athletic performance. Its static nature allows for focused engagement without high-impact stress, making it suitable for a wide range of fitness levels. As strength improves, this exercise can be used as a stepping stone toward more advanced variations like the full side plank, side plank with hip lifts, or side plank with leg raises.
What is the Side Plank on Knees good for?
The Side Plank on Knees is good for building core strength, improving stability, and enhancing posture while providing a safe, low-impact alternative to the traditional side plank.
Is the Side Plank on Knees suitable for beginners?
Yes, the Side Plank on Knees is ideal for beginners because it reduces intensity by using bent knees for support while still strengthening the core and improving balance.
How long should I hold the Side Plank on Knees?
Beginners can start by holding the Side Plank on Knees for 15 to 30 seconds per side, gradually increasing the duration as core strength improves.
Can the Side Plank on Knees help with posture?
Yes, the Side Plank on Knees helps improve posture by strengthening the core and stabilizing muscles that support spinal alignment and reduce side-to-side imbalance.
What is the difference between the Side Plank and Side Plank on Knees?
The main difference is that the Side Plank on Knees uses bent knees for support, making it easier and less intense, while the full Side Plank extends the legs for a greater challenge.