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Resistance Band Kneeling Side Plank

Resistance Band Kneeling Side Plank

The Resistance Band Kneeling Side Plank is a fantastic exercise that targets the entire core, including the obliques, while also engaging the shoulders and hips. This exercise is highly effective in building strength, stability, and balance. By using resistance bands, you can add an extra challenge and increase the intensity of the exercise. In this exercise, you'll start by getting into a kneeling position with one knee on the ground and the other leg extended out to the side. Place a resistance band around your waist and anchor the other end to a sturdy object. From this position, engage your core and lift your body up into a side plank position, supporting your weight on your forearm and the side of your bottom knee. Make sure to maintain a straight line from your head to your heels. The resistance band adds a dynamic element to the exercise, as it creates tension and forces your core muscles to work harder to stabilize the body. This helps to improve your overall stability and strength. Additionally, the exercise also challenges your shoulder muscles and can improve their stability and mobility. To make the Resistance Band Kneeling Side Plank more challenging, you can increase the resistance of the band or hold the plank position for longer durations. However, it is important to start with a resistance level and duration that is suitable for your fitness level. Gradually increase the difficulty as you become stronger and more comfortable with the exercise. Incorporating the Resistance Band Kneeling Side Plank into your workout routine can help you develop a strong and stable core, improve posture, and enhance overall athletic performance. Remember to always maintain proper form and engage your core muscles throughout the exercise.


  • Start by attaching a resistance band to a sturdy anchor point at ground level.
  • Kneel on the ground with your knees hip-width apart and your toes pointed.
  • Position the resistance band around your thighs, just above the knees.
  • Place your right forearm on the ground, perpendicular to your body, with your elbow aligned under your shoulder.
  • Extend your left arm straight above your shoulder with your fingers pointing upwards.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Lift your knees off the ground, coming into a side plank position with your body in a straight line from head to toe.
  • Keep your feet together and press against the resistance band to create tension.
  • Hold this position for the desired amount of time, keeping your core engaged and breathing steadily.
  • To release, lower your knees back to the ground and repeat the exercise on the opposite side.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise.
  • Maintain proper alignment by keeping your body in a straight line from head to toe.
  • Breathe continuously and avoid holding your breath.
  • Start with a lighter resistance band and gradually increase the tension as you progress.
  • Focus on stability and control rather than speed.
  • Make sure the resistance band is securely attached and won't slip during the exercise.
  • Include variations like lifting the top leg or reaching the top arm overhead to increase the challenge.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Combine this exercise with other core-strengthening exercises for a well-rounded workout.
  • For proper form, keep your shoulder blades pulled back and down.


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