Side Plank from Knees

Lateral core stability exercise with reduced leverage for beginners.

• ID: 28242f50
• Discipline: pilates
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: mat

Goal

Step-by-step guide

1. Lie on one side with elbow under shoulder.
2. Bend knees to about 90 degrees.
3. Stack hips and shoulders vertically.
4. Press forearm down and lift hips off the floor.
5. Keep body in a straight line from head to knees.
6. Hold without letting top shoulder roll forward.
7. Lower with control.
8. Switch sides.

Breathing cues

• Inhale to prepare.
• Exhale to lift and maintain tension.

Common mistakes

• Collapsing into supporting shoulder.
• Letting hips drift backward.

Recommended volume

2 to 3 holds of 20 to 40 seconds per side.