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How To Do A 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

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_SIDE_PLANK.jpg" } }, "headline":"How To Do A Kneeling Side Plank With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Kneeling Side Plank With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_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>You might already be familiar with the plank, but here we’re going to teach you about the side plank. This variation is great for strengthening your posture and working your obliques, shoulders, arms, glutes, and lower back. If you’re new to planks, the side plank can be difficult. In this article we’ll focus on a beginner variation of the exercise: <i>the kneeling side plank</i>.</p> <p>To perform the kneeling side plank, prop yourself up on one elbow with your knees bent and together. Hoist your hips up towards the ceiling to create a straight line from your knees to your hips, shoulders, and head. Hold that position for an allotted period of time.</p> <p>While the kneeling side plank is a beginner exercise, it’s still pretty challenging. If you’re not quite able to perform this move yet, try starting out with some <i>simple side bends</i>. Stand up straight with your feet hip-width apart. Bend at the hip to drop your torso to the side, then fire your core to pull yourself back up to the starting position. This move builds your oblique strength, preparing you for more challenging variations of the plank.</p> <p>Once you’ve mastered the kneeling side plank, you’ll be ready to move on to the half kneeling side plank. For this move, keep one knee bent underneath you and extend the other leg fully out while performing a side plank.This move will bridge the gap, so you’ll be prepared to tackle the advanced <i>side plank</i>.</p> <p>For the side plank, prop yourself on one elbow, extend both of your legs out and lift yourself up. Hold your torso upright for the desired amount of time. The side plank creates an incredible amount of tension in your core, particularly your obliques, which makes this move great for slimming your waistline.</p> <p>Let’s jump in by learning how to do the kneeling side plank with the best possible form!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Bring your right elbow down to the ground. Press your wrist into the ground and squeeze with your fingers. This is going to give you the back and forth stability you need to keep form throughout the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-1.jpg" class="img-fluid" alt="kneeling-side-plank-1"> </picture> <li>Stack your left knee on top of your right knee and bend your legs behind you.</li> <li>Lift your hips up towards the ceiling, putting your knees, hips, shoulder, and head in alignment. Place your left hand on your hip to maintain stability.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-2.jpg" class="img-fluid" alt="kneeling-side-plank-2"> </picture> <li>Hold the position for the allotted amount of time, then drop down to relax.</li> <li>Perform the same movement on the opposite side. Continue alternating sides until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Your body should be in a straight line throughout the exercise, from your knees through your pelvis, spine, and all the way up to the top of your head. If you notice your body arching or sagging, pause and reset back to the correct form.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-3.jpg" class="img-fluid" alt="kneeling-side-plank-3"> </picture> <li>Pull your shoulder blades back and down while you’re in the plank. It helps to think about opening up your chest and bringing it forward as you hold the pose.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-4.jpg" class="img-fluid" alt="kneeling-side-plank-4"> </picture> <li>Except for your legs, make sure no part of your body is sticking out forwards or backwards. Imagine that there’s a wall in front of and behind you, and you need to keep your body between them as you perform the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-5.jpg" class="img-fluid" alt="kneeling-side-plank-5"> </picture> <li>Press your bottom knee firmly into the ground, thinking about pressing outward and downward. This is going to make sure you’re really firing your hip muscles and activating the obliques.</li> <li>Think about pulling your elbow down towards your hip rather than pushing up. This will ensure that you’ve got your shoulder in a good position, and force you to activate those lats and core muscles. When you press up, you’re actually making it easier on yourself, so you won’t get as much out of the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-side-plank-LR-6.jpg" class="img-fluid" alt="kneeling-side-plank-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kneeling side plank is a great exercise that’s going to hit so many important muscles from your core through your upper body. Take your time with this move and focus on the form cues to ensure you’re in the perfect alignment. Try doing the exercise in front of a mirror, recording yourself, or asking a friend to watch you. This way you can be sure you’re doing the exercise correctly in order to maximize your benefits.</p> <p>Again, this is a challenging beginner move, so if you need to start off easier, try the simple side bend instead. It will start to build up the core strength and stability you’ll need to take on the side plank variations.</p> <p>The kneeling side plank is the perfect place to start, but eventually you can test out the half kneeling side plank and the full side plank. As you extend each of your legs, you’ll increase the tension you create in your core, giving you an even more powerful ab and oblique blasting workout.</p> <p>Now that you know how to perform the kneeling side plank, it’s time to test it out for yourself. Try adding a few holds to your next workout or even between episodes while you’re binge watching your favorite show.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-half-kneeling-side-plank/">Half Kneeling Side Planks</a>.</p> </section> </article>

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