Side Plank With Knees Bent
The Side Plank With Knees Bent is a beginner-friendly core stability exercise that targets the obliques and helps strengthen the lower back. By shortening the lever arm, it reduces shoulder strain while effectively teaching proper hip alignment and lateral core engagement.
Since this is a time-based isometric hold, the AI tracks your hold duration and RPE to ensure you are creating sufficient stimulus without compromising form as fatigue sets in. If you have a history of shoulder pain, the app can monitor intensity and suggest this variation over the full side plank to reduce joint stress while still targeting your obliques. Additionally, by analyzing your daily recovery scores and sleep data, the AI can adjust the target hold time to match your current energy levels.
Form Cues
- Stack your knees and hips directly on top of each other
- Place your elbow directly under your shoulder
- Lift your hips until your body forms a straight line from head to knees
- Squeeze your glutes to maintain hip extension
- Breathe rhythmically while maintaining tension
- Don't let your hips sag toward the floor
- Don't roll your top shoulder forward
- Don't allow your head to drop or jut forward
- Don't hold your breath
Common Mistakes
- Sagging hips
- Rolling the chest forward
- Elbow placed too far from the body
- Neck misalignment
- Lack of glute engagement
Muscles Worked
This exercise primarily strengthens the internal and external obliques, which are crucial for rotational power and protecting the spine from excessive twisting. It also engages the gluteus medius and shoulder stabilizers to maintain the side-lying position, offering a comprehensive stability challenge for the lateral chain.
Primary
Secondary
Get Personalized Coaching for Side Plank With Knees Bent
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.