Side Plank with Bent Knee


  • Begin by laying on either said, let's start with your right. Support your upper body by leaning on your right elbow in a comfortable and supportive position. Rest your legs and hips on the floor with your legs in a bent position.
  • With your left arms resting on your left thigh, slowly raise your hip off the floor until you form a straight line from your head to your knees. Your knees will remain on the floor.
  • Hold and lower back slowly. Repeat with other side.


  • As with most static contraction and plank exercises, you can increase the difficulty by holding the position for a longer period of time.
Primary muscles Abdominals Obliques Gluteus maximus
Secondary muscles Hip adductors Quads