How to do a Side Plank With Knees Bent
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Side Plank With Knees Bent
Target muscles worked
Instructions for Proper Form
Side Plank With Knees Bent is a variation on the more standard Side Plank. Like other side planks, this bodyweight exercise primarily targets the obliques and core. By keeping your knees bent, you reduce the difficulty and add more stability to the movement, making it easier to maintain proper form and hold for longer durations.
- Lie on your side with your knees bent so that your feet are behind you.
- Position your thighs in line with your torso.
- Brace your upper body the forearm that’s closest to the ground and rest your opposite hand on the hip that’s farther from the ground.
- engage your core to raise your hips—your shoulders, hips, and knees should be in a straight line.
- Hold this position for the duration, then switch sides and repeat.
Alternatives & Variations to Side Plank With Knees Bent
1. Plank
92.8 mSCORESWAPPED 14 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Side Plank Clam Lifts
20.1 mSCORESWAPPED 11 TIMESSide Plank Clam Lifts combine a side plank with a clamshell exercise. This compound movement primarily targets the core, glutes, and hip abductors. By lifting your top leg while in a side plank position, you add instability, enhancing core engagement and isolating the glutes. This is an excellent exercise for building stability, strength, and balance.
3. Leg Raise
96.5 mSCORESWAPPED 7 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
4. Elbow to Knee Crunch
70.4 mSCORESWAPPED 7 TIMESElbow to Knee Crunch is a bodyweight core exercise that primarily targets the abdominals and obliques. By bringing your opposite elbow to your knee during a crunch, you add a rotational element to the movement, which helps engage your obliques for better core development. This variation offers more intensity and muscle activation compared to a standard crunch.
5. Crunches
94 mSCORESWAPPED 7 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
6. Side Bridge
85.8 mSCORESWAPPED 7 TIMESSide Bridge is a variation of the more standard Plank. Like planks, this bodyweight exercise targets your core, but adds more emphasis on your obliques. Isolating each side can help you identify and address any strength discrepancies between sides.
7. Alternating Heel Touch
78.2 mSCORESWAPPED 6 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
8. Quadruped Plank Hold
21.8 mSCORESWAPPED 6 TIMESQuadruped Plank Hold is a variation of the standard Plank that primarily targets the core. This bodyweight exercise involves positioning yourself on all fours with your knees lifted slightly off the ground, creating an additional stability challenge. The quadruped position uniquely emphasizes core engagement and stability, making it an excellent exercise for developing core strength and balance.
9. Bicycle Crunch
91.8 mSCORESWAPPED 6 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.