Knee side plank

The side plank supported on one forearm and the lower knee, the knees bent behind.

Side plank family

Knee side plank

Easier option

Choose a variation

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

The side plank supported on one forearm and the lower knee, the knees bent behind.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusAbs · Hip abductors · Shoulders

Speed Figure

The figure gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch this variation on the 3D figure above: it gets into position, then repeats the movement.

Source-researched guide. Clinical review is pending.

How to move

Lie on one side with the elbow under the shoulder and the knees bent so the feet are behind you.
Lift the hips until the body makes one line from head to knees, the shoulder stacked over the elbow.
Hold while breathing, then lower with control and change sides.

Form cues

Keep the top hip stacked over the bottom one.
Press the forearm into the floor rather than sinking into the shoulder.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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