Core exercise
Forearm Side Plank from Knees
A shortened side plank from the knees that builds lateral core strength with an accessible setup.
How to perform it
Lie on your side with your forearm under your shoulder and knees bent behind you.
Stack your shoulder, hip and knee in one line.
Press your forearm into the floor and lift your hips.
Hold with steady tension, then switch sides.
Coaching cues
- Press the floor away from you
- Shoulder, hip and knee stay stacked
- Hips stay lifted, not sagging
- Breathe steadily throughout
Hold for shorter intervals and rest between.
Progress to the full side plank from your feet.
What it trains
Programming
2–3 holds of 15–30 seconds per side.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Beginner Full-Body Foundations
Foundational patterns for new trainees.
Open workout →Core Stability Builder
Multi-directional trunk stability.
Open workout →Low-Impact Return to Training
A conservative, no-jumping restart.
Open workout →Posture & Trunk Endurance
Endurance for sustained positions.
Open workout →15-Minute Busy-Day Workout
A full-body dose in 15 minutes.
Open workout →No-Equipment Home Strength
A complete bodyweight session.
Open workout →Core Progression: Beginner to Advanced
Scalable trunk training.
Open workout →Keep exploring
More core exercises
Get started
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