Kneeling Side Plank
Core · obliques · beginner
Start
FinishHow to do it
Lie on your side propped on one forearm with the knees bent and stacked, then lift the hips until the body makes a straight line from knee to head and hold without letting the top shoulder roll forward.
Muscles worked
Primary: obliques · Also works: core, glutes, shoulders
Equipment
No equipment
Common mistakes
- Letting the hips drift backward so the body forms a banana rather than a straight line
- Sinking into the bottom shoulder instead of pushing the floor away with the forearm
- Rolling the chest toward the floor — stack the shoulders and hips vertically
Variations
- Straighten the legs for a full side plank
- Hold 15 seconds per side and build to 45
- Lift the top arm toward the ceiling
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Related exercises
- Pallof Pressobliques
- Side Plankobliques
- Side Plank Hip Dipobliques
- Side Plank Reach Throughobliques
- Side Plank Leg Raiseobliques
- Copenhagen Side Plankobliques
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