Core · Trunk stability
Kneeling side plank
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Mat
- Muscles worked
- Lateral trunk, hip stabilizers
- Movement
- Trunk stability
How to perform
- Lie on one side with knees bent and elbow under your shoulder.
- Lift hips so shoulders, hips and knees form a line.
- Breathe steadily and hold within control.
- Lower and repeat on the other side.
Three cues to remember
- Place elbow below shoulder.
- Lift hips without twisting.
- Breathe throughout the hold.
Common mistakes
- Shoulder collapsing.
- Holding the breath.
- Twisting hips forward.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Shorter holds with hips raised only slightly.
Progress when ready
Progress to a straight-leg side plank with feet staggered.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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