Bent-Knee Side Plank (R)

Bent-Knee Side Plank (R)

The Bent-Knee Side Plank (R) is a challenging yet effective exercise that primarily targets the muscles in the oblique and glute regions. It is an excellent variation of the traditional side plank exercise that provides added stability and support to beginners or individuals with lower back issues. By performing this exercise, you can strengthen the core, improve balance, and work on stabilizing muscles. During a Bent-Knee Side Plank (R), you start by lying on your side with your legs bent at a 90-degree angle. The forearm that is closest to the ground is positioned directly beneath your shoulder, while your opposite hand can rest comfortably on your hip or be extended towards the ceiling for a greater challenge. Engaging your core and glute muscles, lift your body off the ground, supporting your weight on your forearm and the side of your bottom foot. Maintain a straight line from your head to your feet and avoid letting your hips drop or sag. The Bent-Knee Side Plank (R) offers several benefits. It strengthens the oblique muscles, which are responsible for the rotation and stabilization of the torso. Additionally, it engages the gluteus medius, the side hip muscle that plays a significant role in hip stability and abduction. By activating these muscles, you can enhance your overall core strength, improve posture, and reduce the risk of lower back pain. To maximize the benefits of the Bent-Knee Side Plank (R), it is important to focus on technique and gradually increase the duration of the exercise as your strength improves. Remember to breathe consistently throughout the exercise and modify as needed to suit your fitness level. Adding this exercise to your workout routine can help you develop a strong and stable core while targeting those hard-to-reach areas in your midsection and hips.


  • Start by lying on your right side with your legs straight and your feet stacked on top of each other.
  • Bend your right knee and place your right foot flat on the ground for stability.
  • Position your right elbow directly under your right shoulder, forearm resting on the ground perpendicular to your body.
  • Engage your core by drawing your belly button in towards your spine.
  • Press through your right forearm and lift your hips off the ground until your body forms a straight line from head to feet.
  • Keep your head, neck, and spine in alignment throughout the exercise. Avoid letting your hips sag or lifting them too high.
  • Hold the position for the desired amount of time, aiming for 30-60 seconds.
  • To release, slowly lower your hips back to the ground and return to the starting position.
  • Repeat on the other side to target the left side of your body.

Tips & Tricks

  • Engage your core muscles by pulling your navel towards your spine while performing the exercise.
  • Keep your body in a straight line from head to toe, avoiding any sagging or lifting of the hips.
  • Breathe comfortably throughout the exercise to ensure proper oxygen intake and prevent dizziness or fatigue.
  • Start with a shorter duration and gradually increase the time as you build strength and stability.
  • Maintain proper alignment of your shoulder, elbow, and wrist when supporting your upper body on your forearm.
  • Focus on feeling the contraction in your oblique muscles on the side of your body.
  • Add variations to the exercise, such as lifting the top leg or arm, to increase the difficulty and challenge your stability.
  • Avoid holding your breath; exhale as you lift into the side plank position and inhale as you lower down.
  • Listen to your body and rest if you experience any pain or discomfort during the exercise.
  • Perform the exercise on both sides of your body to maintain balance and symmetry.


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