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Coached by Nia

Knee Side Plank

CoreBodyweightRegressionObliquesGlute mediusShoulder

Tempo Hold

Set up

  1. 01Elbow under the shoulder. Knees stacked, slightly bent.
  2. 02Hips stacked. Top hand on the hip.
  3. 03This is the side plank with a shorter lever.

Cues

  • Lift the hips until the body is one line from head to knees.
  • Push the floor away. Do not dump into the supporting shoulder.
  • Keep the ribs down. Breathe.

Breath

Steady breaths. Stop when the hips drop.

Common faults

Hips sag

Squeeze the bottom glute and think 'long through the top hip'.

Rolling forward

Stack shoulder, hip, and knee in one plane.

Shrugged shoulder

Push the floor away before you lift the hips.

Regression

Side plank against a wall, standing.

Progression

Side Plank

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with