Demo & instructions
Kneeling Side Plank
Also known as: Short Side Plank, Knee Side Plank
Instructions
A side plank supported on the forearm and the lower knee rather than the feet. Shortening the body makes it a gentle introduction to sideways core work.
- Movement
- Anti-rotation
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Lie on your side with the knees bent to about ninety degrees and the forearm on the floor, elbow under the shoulder.
- 2Stack the hips and shoulders.
Execution
- 1Lift the hips until the body is straight from the head to the knees.
- 2Hold the line without letting the top hip roll forward or back.
- 3Hold for the target time, lower, then repeat on the other side.
Breathing
Breathe slowly and evenly during the hold.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
