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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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