Tenglow
Core
How to do the side plank (knees ok)
The side plank is a static hold on one side, with the option to bend your knees, mainly working the obliques and the muscles along the sides of your trunk.
How do you do it?
- Lie on your side with your elbow under your shoulder and your legs stacked.
- Bend your knees if you want the easier version.
- Lift your hips off the floor.
- Make a straight line from your head to your knees or feet.
- Hold, then switch sides on the next round.
Breathing: Breathe slowly and steadily during the hold.
What are the common mistakes?
- Letting your hips sink. Press into your forearm and lift them until you are in one line.
- Rolling forward or backward. Keep your chest and hips stacked facing the side.
How can I make it easier or harder?
Easier
Stay on bent knees
Harder
Lift the top leg
How does it work in Tenglow?
The side plank is a main-block move that alternates sides each round. The timer runs a 30 to 45 second hold with 10 to 30 seconds of rest, and the app shows an easier and a harder option.
Come down if your shoulder or lower back complains, and stay on bent knees until you feel steady. This is general fitness information, not medical advice.
Questions about the side plank (knees ok)
Is the knee version of a side plank still useful?
Yes. It shortens the lever, so the load is lighter while the muscles on the side of your trunk still work. It is a normal way to build up and keep good form. Move to straight legs when you can hold the line.
Why does my shoulder hurt in a side plank?
Usually your elbow is out of line or your shoulder is sinking. Stack your elbow directly under your shoulder, push the floor away, and lift your hips. If it still hurts, stop that interval. Check that your wrist and elbow are not the sore spot, and rest between sides.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).