Core · Bodyweight
Kneeling Side Plank Raise
How to do the kneeling side plank raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Begin in a kneeling side plank on one forearm with your bottom knee bent on the ground and hips lifted. Lower your hip toward the floor under control, then raise it back up by driving through your obliques. Keep your shoulder stacked over your elbow throughout each rep.
- 1Your obliques contracting to lift the hip back up
- 2Your shoulder stable and stacked over the supporting elbow
- 3The bottom glute helping anchor and lift the hip
Common mistakes
- Letting your hip drop and rest on the floor between reps
- Rotating your torso forward or back instead of staying side-on
- Collapsing through the supporting shoulder
Muscles worked
The kneeling side plank raise mainly works the obliques and lower abs, with the upper abs and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the kneeling side plank raise 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 June 2026.