Kneeling side plank
A beginner-friendly core exercise that targets the obliques and lateral stabilizers, building hip and spinal stability with reduced joint load.
Count your Kneeling side plank reps with AIFree in your browser — no app, no equipmentHow to Do Kneeling side plank
- Lie on your side with your knees bent at a 90-degree angle, stacking your hips, knees, and feet.
- Prop your upper body up on your elbow, placing it directly underneath your shoulder with your forearm flat on the floor.
- Engage your core and press through your knees and forearm to lift your hips until your body forms a straight line from your head to your knees.
- Hold the top position for two seconds, then slowly lower your hips back down to lightly touch the floor.
- Repeat the movement for the prescribed number of repetitions before switching to the opposite side.
Muscles worked
ObliquesGluteus mediusTransverse abdominis
Form tips
- Keep your elbow directly stacked under your shoulder to prevent rotator cuff strain.
- Maintain a straight line from your head through your spine to your knees; do not let your hips sag backward.
- Squeeze your glutes at the top of the movement to help push your hips forward into alignment.
Common mistakes
- Allowing the shoulder to shrug toward the ear, which transfers the load away from the core and into the neck.
- Letting the hips drift backward instead of keeping them pushed forward in line with the torso.
- Dropping the hips too quickly instead of controlling the descent on each repetition.
FAQ
How many reps and sets should I do?
Aim for 2 to 3 sets of 10 to 15 controlled repetitions on each side, holding the top of each rep for 1 to 2 seconds.
What is the main benefit of the kneeling side plank?
It strengthens the obliques and deep core stabilizers while placing significantly less stress on the shoulder and lower back than a full side plank.
How do I progress this exercise?
Once you can easily complete 15 reps with perfect form, progress to a full side plank with straight legs, or add a top-leg lift to the kneeling version.
