Knee side plank

A side plank from the knees that builds oblique strength and shoulder and hip stability for beginners.

How to do it

1. 01Lie on your side propped on your forearm, elbow under your shoulder, knees bent about 90°.
2. 02Lift your hips so your body forms a straight line from head to knees.
3. 03Brace your abs and glutes, nudge your hips slightly forward and push the floor away so your shoulder does not sink.
4. 04Breathe steadily through the hold; finish one side, then switch.

Common mistakes

• Hips dropping toward the floor — lift them and squeeze your obliques.
• Hips drifting back so you fold — push them forward in line with your shoulders.
• Sinking into the shoulder — push through your forearm and keep your neck long.

In the Side progression

1. 1Knee side plank
2. 2Side plank
3. 3Side plank hip dip