Side plank bent knee

Purpose of the exercise

Aims to strengthen oblique abdominal muscles and lateral trunk stabilisers. Improves pelvic control and trunk stability in the frontal plane. Supports injury prevention in lower back, hip and knee pain.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie in side position on the mat

2. Elbow positioned below shoulder

3. Knees bent at about 90 degrees

4. Legs together

5. Hull straight and in line

6. Core tightened

Implementation

1. Push up the pelvis via the forearm and knees

2. Bring the body in a straight line from shoulders to knees

3. Hold this position in a controlled manner

4. Breathe calmly and stay active in the torso

5. Lower the pelvis slowly and in a controlled manner

6. Change of sides after completion

Points of interest

✓ Elbow directly below the shoulder
✓ Keep pelvis stable and horizontal
✓ Core continuously tightened
✓ Neck in neutral position
✓ Breathe calmly and controlled

✗ Lowering pelvis
✗ Turning forward or backward
✗ Raising shoulders
✗ Too much tension in the neck
✗ Ignoring pain in shoulder or lower back

When this exercise?

The side plank with bent knees is used to build basic lateral trunk stability. The exercise is very suitable in early phases of rehabilitation for low back, hip or knee pain, when controlled and low load is desired.

In addition, this variation can be used as a preparatory step towards the full side plank or more dynamic stability exercises. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.