Knee-support side plank

Muscles

• External oblique
• Internal oblique
• Quadratus lumborum
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Middle deltoid
• Supraspinatus
• Gluteus medius
• Gluteus minimus

Technique

1. From hands and knees, open the hips and chest to one side, reaching that leg back straight and grounding through the inside edge of the foot.
2. The other leg stays in a kneeling position with the toes curled under for extra support.
3. Reach the top arm straight up in alignment with the base arm.
4. Keep the head in alignment with the spine

Form tips

1. Work to open the hips and chest to the side.
2. Avoid collapsing in the base shoulder: push the ground away from you.

Similar Exercises

• Side plank dip
• Side plank knee-to-elbow
• Side plank toe touch
• Side plank leg raise
• Hollow side body hold arms down

Equipment

• Ground (hands or body)