Core and stability exercise

# Side plank from the knees

A shorter-lever side plank with your knees on the floor. It builds endurance in the muscles on the side of the trunk.

Also called: modified side plank, kneeling side plank

- **Type:** Core and stability

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Intermediate

- **Starting dose in Remedy:** 3 sets of 4 holds of 10 seconds per side

## How to do it

- Lie on your side with your elbow under your shoulder and your knees bent behind you.
- Stack your hips and shoulders.
- Lift your hips until your ear, shoulder, hip, and knee form a straight line.
- Hold for about ten seconds, breathing normally, then lower.
- Do your holds, then switch sides.

## Form cues

- Lift the hips so ear, shoulder, hip, and knee line up.
- Don’t let the hips sag.

## Common mistakes

- Letting the top hip roll forward or back.
- Shrugging the shoulder up toward the ear. Push the floor away.

## Easier and harder versions

- **Easier:** [Bird dog exercise](https://remedyrecoveries.com/exercises/bird-dog)

- **Harder:** [Side plank](https://remedyrecoveries.com/exercises/side-plank)

## Why it helps a sore back

The side of the trunk keeps you upright when you carry something in one hand or walk on uneven ground. Starting from the knees lets you build that endurance before taking the full plank.

## How Remedy uses it

In the app it is called **Side Plank (Knees)**. Remedy is more likely to pick it if you say your back is bothered by standing or walking. A typical starting dose is 3 sets of 4 holds of 10 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More core and stability exercises

[Core and stability

### Side plank

A side plank on your feet.
No equipment · Advanced](https://remedyrecoveries.com/exercises/side-plank)
[Core and stability

### Suitcase carry

Walking while holding a weight in one hand, like carrying a suitcase.
Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/suitcase-carry)
[Core and stability

### Dead bug exercise

A core exercise done on your back: you slowly lower an opposite arm and leg while keeping your trunk still.
No equipment · Beginner](https://remedyrecoveries.com/exercises/dead-bug)

## Guides that use it
[Guide
### Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide
### Core exercises for back pain
What “core” really means for a sore back, and a progression from floor to standing.Read the guide](https://remedyrecoveries.com/guides/core-exercises-for-back-pain)[Guide
### Sore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.Read the guide](https://remedyrecoveries.com/guides/sore-back-after-gym)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

---
Source: https://remedyrecoveries.com/exercises/side-plank-knees
Remedy is a fitness and wellness app, not medical care.