Kneeling Side Plank
A shortened side plank supported on the forearm and bent knees. It builds basic lateral core strength before progressing to the full side plank.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Gluteus Medius
- Sets
- 2–3
- Duration
- 15–30 sec per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your side with elbow under shoulder and knees bent about 90 degrees so your feet are behind you.
Brace your abs and press through your forearm and bottom knee.
Lift your hips so your body forms a straight line from head to knees.
Hold without letting the hips drop or rotate.
Lower and repeat on the other side.
Breathing: Breathe steadily throughout the hold.
Coaching tips
Hips forward and up
Stack shoulders
Neutral neck
Common mistakes
Hips pushed back behind the body
Sagging at the waist
Holding the breath
Safety notes
Place a folded mat under the knee and elbow for comfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.