Bent Knee Side Plank

Bent Knee Side Plank

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Push

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 exercised isometrically. Movement can also be performed dynamically, moving hip up and down, see Bent Knee Side Bridge. Gracilis of upper leg is in active insufficiency with hip extended and knee flexed. Also see Spot Reduction Myth.

Easier

Movement can be made easier angling body up against wall with legs straight.

Harder

Exercise can be made more challenging with knees straight.


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