Knee side plank: how to do it
In short
A side plank with your knees bent and stacked. You rest on one forearm and hold your body in a line. Works: core, shoulders and hips.
How to do it
- Lie on your side on a mat or folded towel on a non-slip floor. Bend your knees and stack them.
- Place your lower forearm on the floor, elbow right under your shoulder.
- Press into your forearm and lift your hips until your shoulders, hips and knees make a straight line.
- Rest your top hand on your hip. Draw your lower belly in a little.
- Hold for 10 to 15 seconds, breathing steadily, then lower your hips.
- Switch sides.
As you go
- Keep your elbow right under your shoulder.
- Breathe slowly the whole time. Never hold your breath.
- Lift your hips only as high as a straight line, not higher.
What it works
- Works
- core, shoulders and hips
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Hold for 5 to 8 seconds, or lift your hips only a little.
Harder
Hold for 20 seconds, or straighten your legs for a side plank.
Take care
- Shoulders: keep your elbow under your shoulder. Stop short of any pinch.
- Knees: put a folded towel under your knees.
- Back: if your lower back aches, lower your hips a little or rest sooner.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 5, Pull and side plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 5 and 12 | Day 5, week 1: Pull and side plank | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 50 s slot, 30 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 5 | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 50 s slot, 30 s rest | On one forearm, knees stacked, hips lifted. |
| 2 | 12 | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 60 s slot, 20 s rest | On one forearm, knees stacked, hips lifted. |
In the plan, this move plays as a looping video with a spoken cue.
Knee side plank: day 5 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan