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How to do a kneeling side plank?

Published in Core Strengthening 4 mins read

Performing a kneeling side plank is an excellent way to strengthen your core, particularly your obliques and glutes, while protecting your lower back. This modification makes the traditional side plank more accessible by using your bottom knee as a stable base.

How to do a Kneeling Side Plank?

To perform a kneeling side plank, you will support your body on your forearm and the knee of your bottom leg, lifting your hips to create a straight line from your head to your knees.

Step-by-Step Guide to the Kneeling Side Plank

Follow these steps for proper execution:

  1. Starting Position: Lie on your side on the floor, ideally on a mat for comfort. Your body should be in a straight line from head to toe, with your bottom arm bent at a 90-degree angle and your forearm flat on the ground, directly beneath your shoulder. Your knees should be bent, and your top leg stacked directly over your bottom leg.
  2. Engage Scapulae: Before lifting, ensure your scaps are engaged. This means pulling your shoulder blade down and slightly back, away from your ear, creating stability in your shoulder joint.
  3. Anchor Your Base: Begin by driving your bottom knee into the ground. This action is crucial for stability and helps activate the correct muscles.
  4. Activate Glute: As you drive your knee into the ground, you should feel your lower glute kick in. This indicates proper engagement of your hip muscles, which are vital for maintaining the plank position and protecting your spine.
  5. Lift Your Body: Slowly and with control, lift your body into a straight line. Your hips should be lifted off the ground, forming a straight line from your head through your torso to your knees. Avoid letting your hips sag or hike up too high.
  6. Hold the Position: Maintain this straight line, keeping your core tight and glutes engaged. Breathe steadily throughout the hold.
  7. Return to Start: Gently lower your hips back to the starting position with control.

Key Considerations for Proper Form

Achieving the perfect kneeling side plank involves focusing on a few critical points:

  • Alignment: Always strive for a straight line from your head to your knees. Imagine a plank of wood laid across your body.
  • Shoulder Stability: Keep your supporting elbow directly under your shoulder and your forearm pressed firmly into the ground. Avoid shrugging your shoulder towards your ear.
  • Core Engagement: Pull your navel towards your spine to engage your deep core muscles, preventing your hips from collapsing.
  • Glute Activation: As mentioned, actively feeling your lower glute kick in is a sign you're using the right muscles to stabilize your hips.
  • Controlled Movement: Lift and lower your body slowly to maintain control and engage muscles effectively.

Benefits of the Kneeling Side Plank

This exercise is beneficial for:

  • Core Strength: It targets the obliques, quadratus lumborum, and transverse abdominis.
  • Glute Activation: Strengthens the gluteus medius and minimus, crucial for hip stability.
  • Shoulder Stability: Builds strength in the rotator cuff and scapular stabilizers.
  • Improved Posture: By strengthening the core and hip stabilizers, it can contribute to better overall posture.
  • Injury Prevention: A strong core and stable hips can help prevent lower back pain and other injuries.

Progression and Regression

Progression Regression
Hold for longer durations Use hand for extra support
Add arm/leg raise Reduce height of lift
Transition to full side plank Rest briefly between holds

By following these guidelines and focusing on the core cues of engaging your shoulder blades, driving your bottom knee into the ground, feeling your lower glute activate, and lifting your body into a straight line, you can effectively perform a kneeling side plank.