Bent Knee Side Plank
The Bent Knee Side Plank primarily works the External Obliques and stabilizer support from the Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Iliopsoas, Latissimus Dorsi, Levator Scapulae, Pectineus, Pectoralis Major (Sternal), Pectoralis Minor, Quadratus Lumborum, Tensor Fasciae Latae. It is a bodyweight isolation exercise at beginner difficulty.
The Bent Knee Side Plank is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the External Obliques. This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight isolation push exercise targeting the External Obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Push |
| Laterality | Bilateral |
| Primary | External Obliques |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Erector Spinae, Gluteus Maximus, and 10 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectineus (adductors)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
How to Perform
Preparation
- Lie on side on mat.
- Place forearm on mat under shoulder perpendicular to body.
- Bend knees at a right angle.
- Place upper leg directly on top of lower leg and straighten hips.
Execution
- Raise body upward by straightening waist so hips and waist are ridged.
- Hold position.
- Repeat with opposite side.
Comments
- Muscles are exercisedisometrically.
- Movement can also be performed dynamically, moving hip up and down, seeBent Knee Side Bridge.
- Gracilisof upper leg is inactive insufficiencywith hip extended and knee flexed.
- Also seeSpot Reduction Myth.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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