Kneeling Side Plank

Kneeling Side Plank is a isometric strength - short-lever side support exercise involving Internal and external obliques, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques, Transversus abdominis
Secondary muscles: Gluteus medius, Lateral deltoid
Exercise type: Isometric strength - short-lever side support

Exercise technique

Start
Lie on your side with your knees bent and your lower elbow beneath your shoulder.
Legs
Stack your knees and lower legs.
Lift
Press through your forearm and lower knee to lift your hips off the floor.
Alignment
Form a straight line from your head to the supporting knee.
Pelvis
Keep your hips aligned with your torso without letting them drift backward.
Hold
Breathe while keeping your upper shoulder stacked above the lower one.
Return
Lower your hips slowly to the floor and change sides.

Key technique points

Support your knee on a comfortable mat.
Fully extend your hips.
Maintain shoulder support over the elbow.
Do not open the upper knee upward.
Keep your chest facing sideways.
Do not let your waist collapse as you exhale.

Common mistakes

Folding at the hips

Do not leave your pelvis behind and break alignment when supporting yourself on your knees.

Separating the knees

Do not change the intended side-support position by opening the upper leg.

Collapsing onto the elbow

Do not sink into your shoulder instead of pushing the floor away.

Rotating the back

Do not turn your chest toward the ceiling and redirect the lateral torso load.

Placing the knee on an edge

Do not create uncomfortable joint pressure on the narrow edge of a mat or support.

Dropping the hips

Do not let your waist bend sideways just to extend the hold.

Frequently asked questions