Knee Side Plank

The knee side plank is a modified version of the traditional side plank, where your knees remain on the ground instead of your feet. This variation is ideal for beginners or individuals recovering from injury, as it reduces the load on the core and shoulders while still effectively targeting the obliques, hips, and glutes. The knee side plank helps improve core stability, balance, and strength while being easier on the body compared to the full side plank.

Steps to Perform a Proper Knee Side Plank

1. Starting Position (on Knees):

• Begin by lying on your side with your knees bent at a 90-degree angle and stacked on top of each other. Position your forearm directly beneath your shoulder, with your elbow aligned with your body.

• Your forearm should be perpendicular to your body, and your legs should remain together, with your knees on the ground.

2. Engage Your Core and Lift Your Hips:

• Tighten your core and glutes as you lift your hips off the ground. Your body should form a straight line from your shoulders to your knees, with your upper body supported by your forearm and lower body by your knees.

• Keep your hips stacked and your neck in line with your spine by looking straight ahead.

3. Hold the Position:

• Hold the side plank position for the desired amount of time, focusing on keeping your hips lifted and your core engaged to maintain proper form.

• You can place your free hand on your hip for balance or extend it toward the ceiling to increase the challenge.

4. Lower and Repeat:

• After holding the position for your goal time, gently lower your hips back to the ground. Switch sides and repeat on the other side for a balanced workout.

Benefits of Knee Side Planks

• Strengthens the Core: Knee side planks effectively target the obliques and core muscles, helping to build strength and stability in the midsection.

• Improves Hip Stability: By engaging the glutes and hip abductors, knee side planks help improve hip stability, which is essential for balance and movement efficiency.

• Reduces Lower Back Pain: Strengthening the obliques and core muscles helps reduce the risk of lower back pain by providing better support to the spine.

• Promotes Better Balance: Side planks, even on the knees, improve balance and coordination by engaging multiple stabilizing muscles throughout the body.

• Low Impact: This variation is gentle on the joints, making it an excellent option for individuals recovering from injury or those who have joint issues.

• Prepares for Full Side Plank: The knee side plank is a stepping stone to the full side plank, allowing beginners to build strength and progress at a manageable pace.

• Enhances Postural Control: Strengthening the core, hips, and shoulders improves overall posture and body alignment, which benefits daily movements and athletic performance.

Primary Muscles:

•Obliques: The primary muscles targeted by the knee side plank. These muscles help stabilize the spine and prevent side-to-side bending.

•Glutes: Engaged to support hip stability and assist with lifting and holding the hips off the ground.

•Hip Abductors: Including the gluteus medius, which helps stabilize the pelvis during the movement.

Secondary Muscles:

•Core: The abdominal muscles, including the rectus abdominis and transverse abdominis, work to stabilize the torso.

•Shoulders: Anterior deltoids and rotator cuff muscles help stabilize the upper body while supporting the plank.

•Lower Back: Erector spinae muscles help maintain a straight body position.

•Quadriceps: Engaged to help stabilize the lower body.