Knee-Supported Side Plank

Side-body strength with a wider base

Keeping the bottom knee down gives this side plank a much more stable base, so you can focus on lifting the hips and opening the chest. It works the obliques and the muscles around the shoulder and outer hip, which often get less attention in everyday movement. It is a good first step if full Side Plank feels too heavy on the wrist or too hard to balance.

How to do a side plank on your knees

• Start in Tabletop with a blanket under the knees if needed
• Place the right hand directly under the right shoulder, or slightly forward of it
• Extend the left leg back or out to the side, with the left foot on the floor
• Turn the chest to the left and stack the left shoulder over the right
• Lift the hips away from the floor so the right thigh and torso form a long line
• Raise the left arm, hold for 3 to 5 breaths, then return to Tabletop and change sides

Options

• Forearm down: takes the load off the wrist, with the elbow under the shoulder
• Top hand on the hip: easier on the shoulder and steadier for balance
• From lying on your side: rest on the forearm with knees bent and stacked, then lift the hips
• Full Side Plank: lift the bottom knee when 5 steady breaths feel easy

Common mistakes

• Letting the bottom hip sink toward the floor
• Sinking into the supporting shoulder instead of pressing the floor away
• Placing the hand too far from the shoulder, which strains the joint
• Rolling the chest toward the floor rather than keeping it open

Who should take care

Come down to the forearm with a sore wrist, and skip the pose with a recent shoulder injury. Pad the bottom knee, since it carries a good part of your weight. In later pregnancy, or after abdominal surgery, ask a qualified teacher or your clinician whether this kind of core work suits you.