LiftMend › Exercises › Side plank from knees
Side plank from knees: how to do it
An easier way into the side plank. Works: The side of your trunk (obliques) and hips.
Try: 3 × 20-second holds
Form cues
- Elbow directly under the shoulder.
- Knees bent behind you.
- Lift hips: straight line head to knees.
- Don't let hips sag or roll back.
If side plank from knees hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.