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Side Plank - Knees Bent

BeginnerStrengthTier T1

A modified side plank from your knees. Builds lateral core strength which is essential for lumbar stability and reducing back pain.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Mat for comfort

Dosage

2

Sets

3

Reps / Time

45 sec

Rest

hold 15-30 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Lie on your right side
  • Bend both knees to 90 degrees behind you
  • Place right elbow directly under shoulder
  • Stack hips and shoulders

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Press through your forearm and knee

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Lift your hips off the floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Create a straight line from head to knees

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Top hand can rest on hip or reach to ceiling

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Hold position while breathing

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Lower with control and switch sides

Breathing

  • Breathe normally throughout hold
  • Don't hold your breath

Form Cues

  • Push hips forward, don't let them sag back
  • Keep shoulders stacked
  • Breathe normally
  • Squeeze your side abs

Common Mistakes to Avoid

  • Hips sagging down or back
  • Shoulder not over elbow
  • Holding breath
  • Neck bending

Safety Information

Stop if you feel shoulder pain. Keep hips forward, not rotating back.

Progressions

Progress to full side plank with straight legs

Side Plank - FullIntermediate

Regressions

Hold for shorter time or just do hip dips

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.