Knee-Supported Side Plank
This variation builds side-body strength with the bottom knee providing support.
- Level
- Beginner
- Family
- Core
- Hold
- 3–5 breaths per side
- Works
- Obliques, shoulders
- Lift the hips
Step by step
How to do Knee-Supported Side Plank
Begin Begin in Tabletop.
- 01
From Tabletop, extend the left leg out to the side.
- 02
Place the right hand under the shoulder, right knee down.
- 03
Rotate the torso open to the left.
- 04
Lift the left arm toward the ceiling.
- 05
Keep the hips lifted.
- ↩
Coming out. Return to Tabletop and switch sides.
Breath
Steady breaths.
Focus
Lateral core strength
Why practise it
Builds side-body strength.
Alignment & cues
Hips lifted; shoulder over wrist.
Teacher’s cues
- “Lift the hips”
Common mistakes
Sinking the hip.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Forearm down.
Variations
- Side Plank
Props
- Blanket under knee
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Pad the knee.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern modification.
Questions
How do I progress?
Lift the knee once you can hold 5 steady breaths.