obliques·core

Side plank (knee version)

Lie on your side. Stack knees + hips + shoulders in a line. Press up on your bottom forearm, keeping knees on the floor (NOT a full side plank). Hold 20-45 seconds per side. Builds the lateral chain (gluteus medius + obliques) that stabilises the SI joint and prevents low-back / hip pain on one side.

Secondary muscles

core
glutes
shoulders

Form cues

1Hips push UP — no sagging through the bottom hip
2Bottom shoulder stacks DIRECTLY over the elbow — no leaning forward
3Knees stay together; this is a knee plank, not a foot plank

Common mistakes

Letting the hip sag (turns it into a passive hold; trains nothing)
Going to full foot side plank too early — needs ≥30-sec knee version first

Contraindications

Skip or modify this move if you have:

shoulder injury

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