Exercise guide
Side Plank With Knee Bend
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic side plank variation targets the obliques and lateral core while engaging the glutes and quads through hip flexion. It builds exceptional trunk stability and hip mobility simultaneously.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your forearm flat on the floor, elbow directly under your shoulder.
- Stack your feet or place the top foot slightly in front of the bottom foot for balance.
- Engage your core and lift your hips until your body forms a straight line from head to heels.
How to do it
- While maintaining a stable plank, pull your top knee toward your chest in a slow, controlled motion.
- Exhale as you tuck the knee, focusing on squeezing your obliques and keeping your hips high.
- Inhale as you extend the leg back to the starting position without letting your hips sag.
- Complete all reps on one side before switching to the other side.
Form checklist
- Keep the supporting elbow directly under the shoulder to avoid joint strain.
- Maintain a straight line from the head to the bottom foot; do not let the hips drop.
- Keep your chest open and shoulders stacked vertically.
- Ensure the bottom glute remains active to support the pelvis.
Pro tips
- Push actively through the forearm to engage the serratus anterior and stabilize the shoulder girdle.
- Focus on 'shortening' the distance between your bottom ribs and hip bone to maximize oblique recruitment.
Make it harder
- Perform the exercise from a high plank position on your hand to increase the stability demand.
- Hold the knee-tuck position for 2 seconds to increase time under tension for the core.
Frequently asked
- What muscles does the side plank with knee bend work?
- The side plank with knee bend primarily targets the abs and obliques, and also works the deltoids, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the side plank with knee bend?
- The side plank with knee bend requires no equipment — just your body weight.
- Is the side plank with knee bend good for beginners?
- The side plank with knee bend is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.