Side Plank with Knee Dive
Side Plank With Knee Dive is a bodyweight strength exercise targeting the obliques and hip flexors. The dynamic knee drive from the side plank position adds core flexion and hip engagement to the lateral stability demands of the traditional side plank.
How to do it
- Assume a full side plank on one hand with your body straight.
- Draw your top knee toward your chest in a controlled diving motion.
- Extend the leg back out to the straight starting position.
- Repeat for the desired number of repetitions before switching sides.
- Keep your hips lifted and core engaged throughout.
Form cues
- Keep your body in a straight line from head to heels.
- Stack your shoulders and lift your hips away from the floor.
- Engage your core before you start moving your knee.
- Control the speed as you pull your knee toward your chest.
Breathing: Exhale as you pull your knee toward your chest, and inhale as you extend your leg back out.
Common mistakes
- Dropping the hips toward the floor, which reduces the work on your obliques and strains your shoulder.
- Rushing the knee drive, which makes it hard to balance and robs your core of stability time.
- Rolling your upper body forward, which shifts the effort away from your side body.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per side, rest 60 s
Lose weight
3 sets x 10-12 reps per side, rest 45 s
Build muscle
3 sets x 8-10 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder or wrist discomfort, ease off or choose a gentler option.
- If you experience sharp pain in your lower back or hips, stop immediately.
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 if my wrist hurts during the side plank?
Try placing your hand slightly wider or switch to performing the movement on your forearm instead of your palm.
Where should I feel this exercise?
You should feel your bottom obliques and waist working to keep you stable, along with your shoulder and outer hip.
How often can I do side planks in a week?
2 to 3 times per week is plenty for most beginners to build strength without overloading the joints.