Contact Us

How To Do A Half Kneeling Side Plank With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HALF_KNEELING_SIDE_PLANK.jpg" } }, "headline":"How To Do A Half Kneeling Side Plank With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Half Kneeling Side Plank With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HALF_KNEELING_SIDE_PLANK.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to building strength and stability in the core, pilates fans to yogis to calisthenics pros all rely on one simple move—the plank. If you’re only familiar with the classic plank, you’ve been missing out! There are many different versions of planks out there. One is the side plank, a move used to target the love handles and obliques. Here we’re going to teach a variation on the side plank that will prepare you to do the full exercise later: the half kneeling side plank.</p> <p>To perform the half kneeling side plank, prop yourself up on your right hand and your right knee. Extend your left leg fully out. With your body in a straight line from your head to your left heel, hold this pose for as long as you can. The half kneeling side plank builds on a simpler variation—the kneeling side plank—by adding an element of balance to the pose. </p> <p>We recommend beginners start with the kneeling side plank before tackling this intermediate move. Do exactly as you did for the half kneeling version, but stack your top and bottom knees then bend them rather than extending your top leg out. Prop yourself up on your elbow rather than your hand for this version. With less balancing to do, you’ll focus on maximizing the tension in your core to build up those obliques.</p> <p>If the side plank isn’t your speed just yet, try the simple side bend instead. Stand with your feet hip-width apart and your hands on your waist. Bend your torso to one side and drop down as far as you can comfortably. Squeeze the obliques to return to the starting position. This move is much easier on the body, but it will still give you a great core workout.</p> <p>When you’ve mastered the beginner and intermediate variations, try out the full side plank. Extend your legs, stacking one on top of the other. Place the palm of your hand on the floor directly underneath your shoulder, prop yourself up, and hold. Switch, supporting yourself with your other elbow. The side plank does more than boost your core. It also strengthens the wrists and shoulders, stabilizes the spine, improves balance, and works the legs.</p> <p>Now, let’s learn how to do the half kneeling side plank with great form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Sit on the floor on your right hip with your right knee bent and your left leg extended.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-LR-1.jpg" class="img-fluid" alt="half-kneel-side-plank-1"> </picture> <li>Come up onto your right hand so your arm makes a straight line from your shoulder to your wrist. Press hard into your right knee to hold yourself up and allow your left foot to rest on the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-LR-2.jpg" class="img-fluid" alt="half-kneel-side-plank-2"> </picture> <li>Hold this position for as long as you can or for a designated interval.</li> <li>Switch to perform the move on the opposite side.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Press the ball of your hand into the ground and grip the ground with your fingers. At the same time, activate your arm muscles as though you’re bringing the heel of your hand towards your body and rotate the pit of your elbow out. Keeping your hands and arms active will fire the lats which can help improve your posture.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-LR-3.jpg" class="img-fluid" alt="half-kneel-side-plank-3"> </picture> <li>Pull your shoulder blades back to allow your chest to open up during the pose. </li> <li>Your body should be in complete alignment from the heel of your extended leg through your torso and all the way up through the head. Imagine that you’re squeezed between two walls to keep your torso from slumping forward or leaning back.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-kneel-side-plank-LR-4.jpg" class="img-fluid" alt="half-kneel-side-plank-4"> </picture> <li>The top leg can stay relaxed during this pose while you drive the bottom knee into the ground. Use the top leg to maintain balance, but keep the majority of the weight on your knee.</li> <li>Breathe shallow while you hold the plank by leaving a small amount of air in your stomach and taking short sips of air when you inhale. </li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The half kneeling side plank is a fantastic exercise for improving your posture, strengthening your core, and helping you trim your waistline. Great form is the secret to maximizing your benefits from this move, so be sure to follow the cues we’ve given here. And, if you feel yourself falling out of alignment, just pause, reset, and start again.</p> <p>Again, if you’re not ready to do the half kneeling side plank quite yet, try the kneeling side plank instead. This version gives you much more stability, making it easier to focus on your form and your breath. Work your way up to both of these moves with some simple side bends— stand up straight, bend to your side, and snap back up to the starting position.</p> <p>The half kneeling side plank is the perfect move to prepare you for the full side plank. Once you extend both of your legs out, you’re going to really feel the fire in your core, plus your arms and legs are going to get a nice workout as well.</p> <p>Why not get started with this move today? Try adding a half kneeling side plank to your next workout, or set aside time do a few holds before you go to bed tonight!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-side-plank/">Side Planks</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-side-plank/">Kneeling Side Planks</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post