Side Knee Plank
The side knee plank is a modified bodyweight side plank that targets the obliques with reduced difficulty. Keeping the knees bent shortens the lever arm, making it accessible as a progression toward the full side plank.
How to do it
- Lie on your side and prop yourself up on your forearm with your elbow under your shoulder.
- Stack your knees on top of each other with your legs bent at 90 degrees.
- Lift your hips off the ground until your body forms a straight line from head to knees.
- Brace your core and avoid letting your hips drop.
- Hold for the desired duration, then switch sides.
Form cues
- Keep your elbow directly under your shoulder.
- Stack your knees with legs bent at ninety degrees.
- Lift your hips to form a straight line from head to knees.
- Brace your core muscles firmly throughout the hold.
Breathing: Inhale steadily through your nose and exhale smoothly as you hold your core braced.
Common mistakes
- Letting hips drop toward the floor, which reduces core activation.
- Rolling the top shoulder forward, which strains the shoulder joint.
- Holding your breath, which prevents steady core stabilization.
Muscles worked
Primary: obliques. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per side, rest 60 seconds
Lose weight
3 sets × 20–30 seconds per side, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off or place a pad under your elbow.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my shoulder hurts?
Check that your elbow is directly underneath your shoulder and avoid sinking into the joint.
How often can I practice the side knee plank?
You can include this exercise 2 to 3 times a week in your core routine.
Can I do this exercise on a hard floor?
Using a yoga mat or folded towel underneath your elbow and knees helps protect your joints.