17
Knee Side Plank
Coached by Nia
RegressionCoreBodyweight
Library
09 / 26
Coached by Nia
Side Plank
CoreBodyweightProgressObliquesGlute mediusShoulder
Tempo Hold
Set up
- 01Elbow under the shoulder, forearm perpendicular to the body.
- 02Feet stacked or staggered. Hips stacked.
- 03Top hand on the hip or reaching up.
Cues
- Lift the hips until the body is one line from head to heels.
- 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 toward the floor
Squeeze the bottom glute and think 'long through the top hip'.
Rolling forward or back
Stack shoulder, hip, and ankle in one plane.
Head hanging
Pack the chin. Look straight ahead.
Filmed regression
Knee Side Plank
Shorter lever or a target. Watch the film.
Progression
Top-leg lift, or a row in side plank.
Scale the pattern
Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.