Procaryote
Core and abs · Strengthening

Side Plank on Knees

Side plank on knees, 3 sets, hold for 30 seconds on each side

Illustration of the Side Plank on Knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds on each side

Description: Lie on your side, support yourself on one forearm, and keep your knees bent on the ground. Lift your hips to align your body from shoulders to knees, maintaining this position.

Tips: Contract the abdominal muscles and avoid letting the hips sag. Keep the head in line with the spine.

Progression: Gradually increase the hold time by 5 to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying on the side, support on one forearm, knees bent on the ground
Clinical goal
Strengthening of abdominal muscles and trunk stabilization
Also known as
knee side plank, modified side plank, knee lateral plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.