Side Plank on knees
Expert Advice
Ensure your elbow is directly under your shoulder to prevent joint strain and maintain a straight line from head to knees.
How-to-do Steps
- Lie on your side with your knees bent and stacked on top of each other.
- Prop yourself up on your elbow, which should be directly under your shoulder.
- Lift your hips off the ground, forming a straight line from your head to your knees.
- Hold this position for the desired amount of time, then switch sides.
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Muscles Worked
Side Plank on knees primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs60%
Secondary
Quads20%
Glutes20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Plank on knees work?
Side Plank on knees primarily targets the Abs. Secondary muscles involved include Quads, Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Plank on knees?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Plank on knees suitable for beginners?
Yes, Side Plank on knees is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
