Bent Knee Side Plank
Description
The bent-knee side plank holds a side plank with knees bent on the floor rather than on the feet. The shortened lever makes it significantly easier — a regression for those who cannot hold a full side plank.
Equipment Required
Bent Knee Side Plank Instructions
- Lie on your right side. Bend both knees at 90 degrees.
- Place your right forearm on the floor, elbow under shoulder.
- Lift your hips off the floor. Support yourself on your forearm and knees.
- Body forms a straight line from knees to shoulders.
- Hold for 15 to 30 seconds.
- Switch sides.
- The bent knees shorten the lever — much easier than full side plank.
- Progress to full side plank on feet when ready.
Bent Knee Side Plank Form & Visual
Bent Knee Side Plank Benefits
- Beginner regression for side planks
- Shortened lever reduces difficulty
- Builds oblique endurance for beginners
- No equipment needed
- Progressive toward full side plank
- Safe and accessible
Bent Knee Side Plank Muscles Worked
- Obliques
- Quadratus lumborum
- Gluteus medius
- Core
Bent Knee Side Plank Variations & Alternatives
- Side Plank (full, on feet)
- Side Bridge
- Lateral Side Plank
- Front Plank
- Knee Plank (front)
