Side Plank – On Knees

  • HOW: Begin in a side-lying position with your knees bent on top of one another. Distribute your weight onto your knee and forearm facing the floor. While keeping your feet and knees on the floor, side bridge up by pushing your bottom knee into the floor to lift your pelvis up and forward. Hold this position for a moment, then slowly lower down and repeat. When you are elevated your bottom knee, hip and shoulder should all be in one line. You should feel strong through your shoulder and shoulder blade, do not let your shoulder sag.
  • FEEL: You should feel the side towards the floor working, from your outer hips to outer core and shoulder that is against the floor.
  • COMPENSATION: Avoid sagging your pelvis, hips, or shoulder as you bridge up into this position.

Exercise Library