Kneeling Side Plank Raise

Kneeling Side Plank Raise Exercise Description

The kneeling side plank raise is a frontal‑plane core exercise that trains the lateral trunk to resist side‑bending while you move the pelvis. From a supported forearm and bent‑knee base, you lift and lower the hips, keeping a neutral spine and stacked shoulders/hips. Primary emphasis is on the obliques and quadratus lumborum, with assistance from the transverse abdominis for bracing. The supporting shoulder stabilizers (serratus anterior and rotator cuff) and the hip abductors (gluteus medius/minimus) contribute to pelvic and scapular control. Using the knees shortens the lever, reducing spinal load compared with the full side plank while still challenging trunk stiffness and alignment. This variation is well‑suited for learning proper side‑plank mechanics, improving lumbopelvic control, and building shoulder stability without excessive strain.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
Assisting Muscles: Iliocostalis
Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Core, Lower Back, Torso
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Other
Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
Movement Direction: Vertical
Muscle Position: Lateral
Gender: Male

How To Do The Kneeling Side Plank Raise Exercise

‘- Lie on your side with knees stacked and bent ~90 degrees; feet in line with your hips.
– Place the bottom forearm on the floor, elbow directly under the shoulder; forearm straight ahead.
– Stack shoulders and hips; keep a long neck and neutral head alignment.
– Top hand on hip or reaching toward the ceiling to encourage thoracic opening.
– Brace the abdomen gently; “press the floor away” through the forearm to avoid sinking the shoulder.
– Drive the bottom knee and forearm into the floor to lift the hips until your body forms a straight line from head to knees.
– Keep ribs down, pelvis neutral, and avoid rotating forward/backward; maintain even weight through forearm and knee.
– Lower the hips under control until they lightly touch or hover above the floor.
– Exhale as you raise; inhale as you lower while keeping tension through the trunk.
– Finish the set, then switch sides, maintaining the same alignment cues.

Kneeling Side Plank Raise Tips

‘- Start with knees stacked and bent about 90 degrees, with feet in line with your hips.
– Place your bottom elbow directly under your shoulder and point the forearm straight ahead.
– Before lifting, stack your shoulders and hips, keeping a long neck and neutral head alignment.
– Put your top hand on your hip or reach it toward the ceiling to encourage thoracic opening.
– Gently brace your abdomen and “press the floor away” through your forearm to avoid sinking into the shoulder.
– Drive the bottom knee and forearm into the floor to lift the hips until your body forms a straight line from head to knees.
– Keep your ribs down and pelvis neutral throughout the movement.
– Avoid rotating forward or backward by maintaining even weight through the forearm and knee.
– Lower your hips under control until they lightly touch or hover above the floor.
– Exhale as you raise your hips and inhale as you lower, maintaining tension through the trunk.

Kneeling Side Plank Raise Beginner Introduction

The kneeling side plank raise places you in a supported side-lying position on one forearm and bent knees while the hips travel upward and downward. Throughout the motion, the torso aims to stay long and steady rather than collapsing sideways, so the movement comes mostly from the pelvis gliding away from and toward the floor. This creates a sideways core challenge in which the body resists tipping or twisting as the legs and upper body share support.

Because the legs are bent, the lever is shorter than in a full side plank, which means less strain on the lower back while the midsection still works hard to stay firm. The side abs, deep abs, and the side of the lower back all contribute to holding the trunk steady. The supporting shoulder and rib-cage area assist with upper-body stability, and the outer hip muscles on the underside leg help guide pelvic motion. This variation suits anyone building confidence with side plank mechanics and shoulder stability in a more accessible format.