Core · Bodyweight
Kneeling Side Plank
How to do the kneeling side plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Begin in a kneeling position and shift onto one forearm, extending your top leg while keeping the bottom knee bent on the ground. Hold, keeping your hips lifted and core engaged.
- 1Feel your obliques stabilizing as you support your body on your forearm and knee
- 2Keep your hips lifted and shoulder stacked over elbow
- 3Engage your glute on the bottom leg for extra stability
Common mistakes
- Avoid letting your hips sink or rotate
- Don't collapse through your shoulder; press the floor away
- Avoid holding your breath; breathe steadily
Muscles worked
The kneeling side plank mainly works the obliques, upper abs, and lower abs, with the glutes and front delts assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the kneeling side plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.