Planking sideways (knee)

Purpose of the exercise

Strength exercise for the obliques (lateral abdominal muscles), quadratus lumborum, hip abductors and shoulder stabilisers. Improves lateral core stability, anti-lateral flexion strength (resistance to lateral bending) and functional core strength. Also effective for developing scapula stability and improving posture in the frontal plane.

Supplies

• Mat or soft surface
• Sufficient space to lie on your side
• No further material required

Starting position

1. Lie on your side on a mat
2. Place your forearm on the ground, elbow under shoulder
3. Bend your lower knee 90 degrees behind you
4. Extend upper leg or place upper foot in front of lower knee
5. Keep your body in a straight line from head to knee
6. Place your upper hand on your hip or towards the ceiling
7. Tighten your core

Implementation

1. Lift your hips off the ground
2. Push through your forearm and lower knee
3. Bring your body into a straight line (head to knee)
4. Keep your pelvis horizontal (do not lower it)
5. Tighten your obliques and core
6. Hold this position statically
7. Breathe calmly
8. Hold for the prescribed time
9. Release controlled back to the ground
10. Switch sides

Points of interest

• ✓ Keep your body in a straight line (no bend at hips)
• ✓ Constantly tighten your core
• ✓ Keep your pelvis horizontal (don't lower it)
• ✓ Push actively through your forearm (shoulder active)
• ✓ Keep your head in line with your spine
• ✓ Breathe calmly (do not hold your breath)
• ✗ Avoid sagging your hips
• ✗ Don't let your shoulder pull at your ear
• ✗ Don't twist your torso forward or backward
• ✗ Don't let your head hang
• ✗ Don't hold out longer than technique allows
• ✗ Don't forget to train both sides

When this exercise?

This exercise is suitable for beginners who want to work on core strength or as a regression of the full side plank. Ideal in early rehabilitation after back injuries to build lateral core strength (in consultation with physiotherapist). Very effective as a stepping stone to full side plank. Perfect for people who cannot yet hold a full side plank. Also valuable as a finishing exercise when too tired for full side plank. Suitable as part of beginning core-training programmes. For acute back pain or shoulder pain, have a physiotherapist assess first. Start with short holds (10-20 seconds) and gradually build up. Progress to full side plank when you can hold for 60+ seconds.