Side plank with knees
An accessible option to strengthen the lateral trunk stabilizers without overloading the back.
- Area
- Pelvic floor
- Series
- 3
- Repetitions
- 3 sets of 20 seconds per side
- Frequency
- 3 times a week
How to do it step by step
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Lie on your side, supporting your forearm under your shoulder and bending your knees 90 degrees backward.
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Lift your hips off the ground until your body forms a straight line from your knees to your head.
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Keep your abdomen and buttocks firm while breathing calmly for 20 seconds.
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Lower yourself with control and repeat on the other side.
Why it helps
It strengthens the quadratus lumborum and the obliques, key muscles to protect the spine from twisting or loading movements.
Common Mistakes
Drop your hips toward the floor or twist your chest downward. Keep your shoulder pushing the floor away from your ear.
Continue with other exercises
View all exercises-
Pelvic floor activation
Pelvic floor · Gentle
Progressive strengthening and deep stabilization for pelvic control and lumbar well-being.
3series · 3 sets of 10 repetitions
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Bird dog
Spine and back · Moderate
It strengthens the deep core muscles and stabilizes the lumbar region while moving arms and legs.
3series · 8 repetitions per side
See instructions