Knee-Supported Side Plank
Also called Half Side Plank
This variation builds side-body strength with the bottom knee providing support.
- Level
- Beginner
- Hold
- 3–5 breaths per side
- Focus
- Lateral core strength
- Steps
- 5 cues · ~1 min
- Lift the hips
Step by step
How to do Knee-Supported Side Plank
StartBegin in Tabletop.
- 1
From Tabletop, extend the left leg out to the side.
- 2
Place the right hand under the shoulder, right knee down.
- 3
Rotate the torso open to the left.
- 4
Lift the left arm toward the ceiling.
- 5
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 & common mistakes
Aim for Hips lifted; shoulder over wrist.
Teacher’s cues
- “Lift the hips”
Watch out for
Sinking the hip.
Make it yours
Easier, harder, supported
Forearm down.
- Side Plank
- Blanket under knee
In a sequence
Where it fits in a flow
BeforeTabletop
This poseKnee-Supported Side Plank
AfterSide Plank
Good to know
Questions
How do I progress?
Lift the knee once you can hold 5 steady breaths.
A modern modification.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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