Kneeling Side Plank
BWBodyweightStrength
No video available
The Kneeling Side Plank is a bodyweight strength exercise that involves kneeling on one knee while propping your body up on the opposite forearm, forming a straight line from head to knee to build lateral core stability and resist rotation. It primarily targets the abs, especially the obliques, along with the quadratus lumborum and glutes for support. Ideal for beginners or those rehabbing from injury, it enhances overall core endurance and posture without any equipment.
How to Perform Kneeling Side Plank
- 1Kneel on the floor on your right knee with your right hand directly under your right shoulder, fingers spread wide; extend your left leg straight out to the side with your foot flexed.
- 2Place your left hand on your left hip or reach it toward the ceiling for added challenge.
- 3Lift your right knee off the ground, pressing through your right hand and the side of your right foot to raise your hips, forming a straight line from head to right knee to right foot.
- 4Engage your core by drawing your belly button toward your spine; keep your hips lifted and body in a straight line.
- 5Inhale to prepare, then exhale as you hold the position, squeezing your obliques and glutes.
- 6Hold for 20-30 seconds or desired time, breathing steadily (inhale through nose, exhale through mouth).
- 7To exit, slowly lower your right knee to the floor while inhaling.
- 8Key form tips: Keep your neck neutral (gaze forward), avoid letting hips sag or pike up; common mistakes include rotating shoulders or dropping the top hip—stay stacked and tight. Switch sides after each set.
