Bodyweight Kneeling Side Plank

Instructions for proper form

1. Start on your knees, with one forearm on the ground, elbow directly below your shoulder. 2. Stack your legs on top of each other, with the bottom knee on the floor and the top leg extended straight out. 3. Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulder. 4. Hold this position without letting your hips sag or twist. 5. Keep your neck neutral, avoiding looking up or down.

Common mistakes to avoid

1. Allowing the hips to sag or twist, which can strain your lower back. 2. Not keeping the elbow directly under the shoulder, which can cause shoulder discomfort. 3. Losing core engagement, which diminishes the effectiveness of the exercise.

Benefits

Specific benefits of the exercise

1. Strengthens the obliques and entire core. 2. Improves stability and balance. 3. Enhances flexibility in the side body.

Expected results and timeframe

Expect to see improved core strength and stability within 2-4 weeks if performed consistently 2-3 times a week..

Who this exercise is best for

This exercise is best for beginners looking to build strength in the core, especially those who may have difficulty performing traditional side planks due to lack of strength or stability.

Scientific studies supporting its effectiveness

Research indicates that core stability exercises, including planks, significantly improve core strength and reduce the risk of injury in various activities (Journal of Strength and Conditioning Research, 2015).

Variations

Beginner modifications

1. Perform the side plank with both knees on the floor. 2. Hold the position for shorter durations (e.g., 10-20 seconds) and gradually increase as strength improves.

Advanced progressions

1. Extend the bottom leg, lifting both legs up to a full side plank. 2. Add a leg lift with the top leg during the hold for extra challenge.

Integrations

Complementary exercises

1. Plank variations (forearm plank, high plank). 2. Side-lying leg lifts for additional oblique engagement.

Super set recommendations

Pair with a standard plank or glute bridge to target both core and glutes effectively.

Sample workout routines

1. Warm-up: 5 minutes of dynamic stretching. 2. Circuit: Bodyweight Kneeling Side Plank (hold 30 seconds each side) + Glute Bridge (15 reps) + Plank (hold for 30 seconds). Repeat 2-3 times. 3. Cool down: 5 minutes of static stretching.

Exercise combinations

Combine with dynamic movements such as mountain climbers and standing torso twists to enhance core engagement and balance.

Best time to do this exercise in your workout

The Bodyweight Kneeling Side Plank can be performed during your core workout section or as part of your warm-up to activate the midsection.