Strength & Stability
Side Plank on Knees
Strength for the lateral trunk, glutes and shoulder.
- Lateral trunk
- Shoulder
- Hip
- Stability
Purpose
Strengthen the lateral trunk as well as the gluteal and shoulder stabilisers.
Starting position
Lie on your side with knees bent, elbow under the shoulder and forearm supported.
How to perform
Lift the pelvis until shoulder, pelvis and knees form a line. Keep the chest open and the pelvis stacked, then lower with control.
Breathing
Breathe steadily and exhale while lifting.
What to pay attention to
Keep the shoulder away from the ear and avoid rotating the pelvis forward or backward.
Common mistakes
Collapsing the shoulder, dropping the hips, rotating the trunk, and holding the breath.
Dosage
Hold 10–30 seconds, 2–3 repetitions each side, or 6–10 controlled lifts.