Side Plank (From Knees)

CoreBW

The entry-level regression of the side plank, performed with the knees bent and stacked rather than the legs extended, reducing the lever arm for beginners.

Demo: Eccentric Physio

Sets

3

Reps

20-30 sec hold per side

Rest

30s

Contraindications

Shoulder pain — reduce hold time.

Setup

Lie on your side, knees bent and stacked, forearm on the floor perpendicular to the body.

Execution

  1. 1Brace the core before lifting the hips
  2. 2Lift the hips off the floor to form a straight line from shoulder through hip to knees
  3. 3Keep the hips from sagging or rotating forward
  4. 4Hold for time, breathing steadily
  5. 5Progress to the full side plank once solid for 30+ seconds

Key cues

  • Straight line from shoulder to knees
  • Stack the hips, don't rotate open
  • Push down through the forearm to lift higher
  • Breathe steadily through the hold

Common faults

  • Hips sagging toward the floor
  • Hips rotating forward
  • Shoulder collapsing into the elbow
  • Head dropping

Tweaks

  • Progress to the full side plank with extended legs once mastered
  • Add a hip drop and lift for dynamic tension
  • Shorten hold time if form breaks before 15 seconds

Progressions

Side Plank

Muscles

Primary: Obliques, Quadratus Lumborum

Secondary: Glutes, Shoulders

Notes

ANTI-LATERAL FLEXION, difficulty 1 entry regression.

Sources

Attribution: Stuart McGill (Big 3), beginner regression