Side plank extended knee

Purpose of the exercise

Focuses on strengthening the oblique abdominal muscles, quadratus lumborum and hip abductors. Improves lateral trunk stability, pelvic control and shoulder stability. Supports injury prevention in low back, hip and knee pain and is relevant within sports-specific stability training.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie in side position on the mat

2. Elbow directly below the shoulder

3. Legs stretched and on top of each other

4. Feet stacked or slightly spread for balance

5. Core tightened

6. Neck in neutral position

Implementation

1. Push up the pelvis via the forearm and outside of the feet

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

3. Keep the pelvis horizontal

4. Maintain tension in trunk and hip

5. Breathe calmly while holding the position

6. Lower the pelvis in a controlled manner

7. Change of sides after completion

Points of interest

✓ Elbow below the shoulder
✓ Keep body in one straight line
✓ Pelvis remains horizontal
✓ Core continuously tightened
✓ Shoulders low and stable

✗ Lowering pelvis
✗ Turning forward or backward
✗ Raising shoulders
✗ Sagging in the lower back
✗ Ignoring pain in shoulder or lower back

When this exercise?

The side plank with knees extended is used to train advanced lateral trunk stability. The exercise is suitable for athletes and clients who want to optimise their trunk and pelvic control, especially in activities involving lateral loading or directional changes.

Within rehabilitation, this variant is used when sufficient basic stability is present. Due to the greater leverage, the load is higher than for the bent-knee variant. Application, load 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.