Bent-Knee Side Plank
Begin in a side-lying position with your knees bent and stacked. Support your upper body on your forearm, keeping your elbow directly beneath your shoulder.
Engage your core and lift your hips off the ground, forming a straight line from your head to your knees.
- Hold this position for a designated time, ensuring your body remains aligned.
- To increase difficulty, extend your top leg and lift it towards the ceiling.
- Lower your hips back to the ground to complete the repetition.
How to perform the Bent-Knee Side Plank
- Set up. Set up in a stable, balanced starting position appropriate for the Bent-Knee Side Plank using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Bent-Knee Side Plank
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