Side Plank Kneeling
Side Plank Kneeling is a bodyweight strength exercise targeting the obliques. The modified kneeling position reduces load compared to a full side plank, making it an effective entry point for building lateral core strength and shoulder stability.
How to do it
- Lie on your side and prop yourself up on one forearm with your bottom knee bent and resting on the ground.
- Stack your top leg straight and lift your hips until your body forms a straight line from knee to shoulder.
- Engage your core and hold the position for the desired duration.
- Lower your hips and switch sides.
- Repeat as desired.
Form cues
- Stack your shoulder directly over your elbow.
- Keep your body in a straight line from knee to shoulder.
- Draw your belly button in to engage your core.
- Breathe steadily throughout the hold.
Breathing: Inhale deeply to prepare, then exhale steadily as you lift your hips. Maintain calm, continuous breathing while holding the position.
Common mistakes
- Letting your hips sag toward the floor, which reduces work on your obliques and strains your shoulder.
- Rolling your chest forward or backward, which misaligns your spine and hurts your balance.
- Holding your breath, which spikes your blood pressure and makes the hold feel much harder than it needs to be.
Muscles worked
Primary: obliques. Secondary: abs, 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 have acute shoulder or lower back discomfort, ease off or choose a gentler core option.
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
Where should I feel this exercise?
You should feel the work along the side of your waist (your obliques) and in the shoulder supporting your upper body weight.
How many times a week should I do side planks?
2 to 3 times a week is plenty for beginners to build foundational core and shoulder strength.
What if my shoulder hurts during the movement?
If your shoulder feels pinched or painful, stop immediately, check that your elbow is directly under your joint, or try a gentler floor movement instead.