Bent-Knee Side Plank
Bent-Knee Side Plank Exercise Description
The Bent-Knee Side Plank is a bodyweight, side-lying core stability exercise that trains the lateral trunk to resist side-bending. Bending the knees shortens the lever, making it a beginner-friendly variation that reduces demand on the shoulder and spine compared with a full side plank. Primary emphasis is on the obliques and deeper trunk stabilizers, with assistance from the quadratus lumborum. The hip abductors on the top and bottom legs help keep the pelvis level, while the supporting shoulder’s rotator cuff, deltoid, and scapular stabilizers maintain a solid base. The goal is a neutral spine and stacked hips, forming a straight line from head to knees while breathing steadily and keeping the neck relaxed.
- Muscle Groups: Abs, Back, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Deltoid - Lateral, Gluteus Medius, Gluteus Minimus, Serratus Anterior, Supraspinatus
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Mid Back, Torso
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Spinal Extensors, Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Abs, Deep Side Abs, Deep Spine Stabilizers, Side Abs
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Female
How To Do The Bent-Knee Side Plank Exercise
‘- Lie on your side with knees bent and stacked, lower legs behind you; place the forearm of the bottom arm on the floor, elbow directly under the shoulder.
– Align head, shoulder, hip, and knees; keep the top shoulder, hip, and knee stacked vertically.
– Set the top hand on your hip or reach it toward the ceiling for balance.
– Grip the floor lightly with the forearm and press it down; keep the shoulder “packed” (no shrugging).
– Brace the trunk gently as if preparing for a cough; keep ribs down and spine neutral.
– Drive the bottom knee and forearm into the floor to lift the hips until your body forms a straight line from ear to shoulder to hip to knee.
– Keep the pelvis level—avoid rotating forward/backward or letting the top hip drop.
– Maintain a long neck with chin slightly tucked; eyes look straight ahead or down.
– Breathe continuously; do not hold your breath.
– Lower the hips to the floor with control, maintaining alignment throughout.
– Turn to the other side and repeat the same setup and execution.
Bent-Knee Side Plank Tips
‘- Stack your bent knees with lower legs behind you and position your bottom elbow directly under your shoulder.
– Align head, shoulder, hip, and knees in one line, with the top shoulder, hip, and knee stacked vertically.
– Place your top hand on your hip or reach it toward the ceiling to help with balance.
– Grip the floor lightly with your forearm and press it down while keeping the shoulder “packed” (avoid shrugging).
– Gently brace your trunk as if preparing for a cough, keeping your ribs down and spine neutral.
– Drive the bottom knee and forearm into the floor to lift your hips into a straight line from ear to shoulder to hip to knee.
– Keep your pelvis level, avoiding any forward/backward rotation or letting the top hip drop.
– Maintain a long neck with a slight chin tuck, looking straight ahead or down.
– Breathe continuously throughout the hold and avoid holding your breath.
– Lower your hips to the floor with control, keeping your alignment, then switch sides and repeat.
Bent-Knee Side Plank Beginner Introduction
The Bent-Knee Side Plank is a sideways bodyweight core move that emphasizes stability more than big motion. With the knees bent, the body is supported on the lower forearm and legs, creating a shorter lever that places less stress on the shoulder and spine than a full side plank. The body lines up from head through hips to knees, encouraging a long, organized posture rather than a curved or sagging shape. Throughout the hold, calm breathing and a relaxed neck play a central role.
This variation spotlights the side abs and deep core, with help from the side of the lower back to keep the midsection from collapsing toward the floor. Muscles along the outside of both hips assist in keeping the pelvis from tipping. The supporting arm, shoulder, and upper back work together to create a firm platform underneath the torso. Altogether, the position trains the body to resist side-bending and twisting, building control and awareness that can carry over to standing movements and everyday tasks.