Exercise guide
Kneeling Side Plank Raise
- Beginner
- Compound
- Timed hold
- Waist
This exercise targets the obliques and gluteus medius by combining a lateral core bridge with hip abduction, building essential lateral stability and hip strength. It is an effective regression of the full side plank that emphasizes controlled hip mechanics and core bracing.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your bottom elbow positioned directly under your shoulder and your forearm flat on the ground.
- Bend both knees to a 90-degree angle, stacking your hips, knees, and feet on top of each other.
- Align your ears, shoulders, hips, and knees in a straight line to ensure a neutral spine.
How to do it
- Exhale as you drive your bottom knee and forearm into the floor to lift your hips toward the ceiling.
- At the top of the movement, ensure your body forms a straight line from your head to your knees.
- Inhale as you slowly lower your hips back down until they lightly graze the floor.
- Perform the movement with a controlled tempo, pausing for one second at the peak of the contraction.
Form checklist
- Keep your elbow directly under your shoulder to avoid joint strain.
- Push your hips forward throughout the movement to prevent your glutes from drifting backward.
- Keep your chest open and shoulders stacked; do not let the top shoulder rotate toward the floor.
- Maintain a neutral neck by looking straight ahead rather than down at your feet.
Pro tips
- Focus on 'pinching' the bottom side of your waist to initiate the lift, using your obliques rather than just your arm.
- Actively drive the bottom knee into the ground to maximize activation of the gluteus medius on the stabilizing side.
Make it harder
- Lift the top leg toward the ceiling (abduction) simultaneously as you raise your hips.
- Extend the top arm toward the ceiling or hold a light weight on your top hip to increase the resistance.
Frequently asked
- What muscles does the kneeling side plank raise work?
- The kneeling side plank raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the kneeling side plank raise?
- The kneeling side plank raise requires no equipment — just your body weight.
- Is the kneeling side plank raise good for beginners?
- Yes. The kneeling side plank raise is a beginner-friendly movement and a strong foundation to build on.