Bent-Knee Side Plank Right Side

Body Part: Core

Muscle: Obliques

Equipment: Body Weight

The Bent-Knee Side Plank Right Side is a modified side plank performed on the right forearm with the knees bent. The bent-knee position shortens the body lever, making the hold more accessible while still training the right-side obliques, abs, shoulder stabilizers, and glute medius.

The exercise builds lateral trunk endurance and teaches you to keep the hips stacked instead of rolling forward or backward. The right forearm supports the upper body, the bent knees support the lower body, and the obliques lift and hold the pelvis in line with the shoulders and knees.

Set up on your right side with the right elbow under the shoulder, knees bent and stacked, and hips stacked vertically. Press the forearm into the floor, lift the hips, and hold a straight line from shoulders to knees while breathing normally. The hold should feel steady and controlled, not twisted.

Use this right-side variation to build side-plank strength, compare side-to-side endurance, or warm up the trunk before lifting. End the set when the hips sag, the chest rolls toward the floor, or the right shoulder loses its stable position.

Instructions

• Lie on your right side with your right forearm on the floor and elbow directly under your shoulder.
• Bend both knees and stack them so the lower legs angle behind you.
• Stack your hips and align your shoulders, hips, and knees.
• Press the right forearm into the floor and keep the shoulder away from your ear.
• Brace your core and lift your hips until your body forms a straight line from shoulders to knees.
• Hold the position while breathing steadily and keeping your chest open.
• Keep the knees together and avoid rolling the top hip forward.
• Lower your hips with control when the hold is complete.

Tips & Tricks

• Keep the right elbow stacked under the shoulder so the arm support feels stable.
• Push the floor away rather than sinking into the right shoulder.
• Keep your hips directly over each other instead of twisting toward the floor.
• Use the bent knees to scale the hold while still keeping the obliques active.
• Do not let the hips drift backward as fatigue builds.
• Breathe steadily; holding your breath often makes the ribs flare.
• Stop the hold as soon as the straight line from shoulders to knees breaks.
• Train the left side as well to keep both sides balanced.

Frequently Asked Questions

What muscles does this exercise train?

It mainly trains the obliques, with support from the abs, shoulder stabilizers, and glutes.

Is Bent-Knee Side Plank Right Side easier than a full side plank?

Yes. Bending the knees shortens the body lever and lowers the difficulty.

Should I train both sides?

Yes. Train both left and right sides for balanced core strength.

What makes this the right-side version?

Your right forearm and right knee side support the body, so the right-side obliques do the main stabilizing work.

Where should my right elbow be?

Place it directly under the right shoulder to avoid unnecessary shoulder strain.

Should my hips roll forward?

No. Keep the top hip stacked over the bottom hip and your chest open.

How do I make it harder?

Hold longer, lift the top knee slightly, or progress to a full side plank with straight legs.

What if I feel it in my shoulder more than my core?

Reset the elbow under the shoulder, press the floor away, and shorten the hold if needed.