This is the side plank with your knees down, which makes it easier. You lie on your side with your knees bent, push up on one hand and lift your hips until your body is straight from your knees to your head. The side of your trunk and hip does the work, along with the shoulder that holds you up, and the load is lower than in a full side plank on your feet.

How to do the kneeling side plank

Lie on your side on a mat with your knees bent to about a right angle and your legs stacked, feet behind you.
Push up onto your bottom hand. Place it flat on the mat directly under your shoulder with the elbow straight. Rest your top hand on your hip.
Tighten your stomach and lift your hips off the mat until your body makes a straight line from your knees to the top of your head.
Push the floor away through your hand so you do not sink into the shoulder. Keep your head in line with your spine.
Hold and keep breathing, then lower your hips slowly to the mat. Repeat, then change sides.

What you should feel

Effort along the side of your waist and hip on the side nearest the mat, and in the shoulder you are leaning on.

Common mistakes

Letting the hips sag toward the mat, or pushing them back so you bend at the waist.
Putting the hand too far out from the shoulder, which strains the wrist and shoulder.
Sinking into the supporting shoulder so it creeps up toward your ear.
Forgetting to breathe while you hold.

How often

A common starting point is a 10 to 30 second hold, 3 to 5 times on each side, a few days a week. Your physio will set the hold time and repeats for you.

Stop and check with your physio if

Pain in the shoulder, elbow or wrist you are leaning on.
Sharp pain in the lower back or the side of the hip.
Pain or tingling spreads down the arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.

From the clinic

The video uses the straight-arm version, with the hand flat on the mat. You can also prop yourself on your forearm, elbow right under the shoulder. That is usually easier on the wrist, so try it if your wrist or hand complains, and ask your physio which version suits you.

Kneeling on the bottom knee can be uncomfortable. A folded towel under it helps. Once you can hold a steady straight line on both sides, the usual next step is a side plank with your legs straight, resting on your feet instead of your knees.

If your shoulder is painful, or you have had shoulder surgery or a dislocation, check with your physio before putting your weight through that arm. After a wrist fracture or wrist surgery, stay on the forearm version until your physio says the hand can take your weight.

Holding your hips up also works the muscles at the side of the bottom hip, much like a side leg lift. If you have had a hip replacement or other hip surgery, get the go-ahead from your surgeon or physio before you try the kneeling side plank. Some operations limit this kind of work for the first months, so the timing depends on your surgery.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Kneeling side plank