When it comes to building a strong core and stable hips, you don’t always need fancy equipment or long workouts. One simple yet powerful exercise that delivers big results is the Knee Side Plank.
This variation of the traditional side plank makes the movement more accessible while still giving your obliques, glutes, and stabilizers a serious workout. It’s a perfect choice for beginners, anyone recovering from injury, or those who want to progress toward a full side plank without strain.
How to Do the Knee Side Plank
Set up: Lie on your side with your elbow directly under your shoulder and knees bent at 90 degrees.
Engage your core: Brace your abs and keep your spine neutral.
Lift your hips: Press your forearm into the ground and lift your hips until your body forms a straight line from your shoulders to your knees.
Hold the position: Maintain this posture for 20–30 seconds per side. As you get stronger, work up to longer holds.
Breathe: Keep your breathing steady and avoid holding your breath.
Benefits of the Knee Side Plank
Core Stability: Strengthens the obliques and deep core muscles that protect your spine.
Hip Strength: Targets the glute medius, an important stabilizer for balance and walking.
Low-Back Support: Helps reduce the risk of low-back pain by building endurance in your stabilizers.
Safe & Accessible: Easier than a full side plank, making it ideal for beginners and those easing back into exercise.
Tips for Success
Don’t let your hips sag—stay tall and firm.
Keep your shoulder stacked directly above your elbow to avoid unnecessary stress.
Progress over time: once you’re comfortable, you can extend your top leg straight for more challenge.
Try It Today
If you’ve been looking for an exercise that builds core strength, improves hip stability, and supports everyday movement, the Knee Side Plank is an excellent addition to your routine.
🎥 Watch the full video demonstration here:
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