SHIFT Fit
Side plank from knees
Side plank from knees: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie on side with knees bent and elbow below shoulder.
- Lift hips into line with shoulders and knees. Keep elbow beneath shoulder.
- 3 bouts × 10s per side; 30s rest between bouts. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep elbow beneath shoulder.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 bouts × 10s per side; 30s rest between bouts. | mat |
| beginner | 3 bouts × 20s per side; 40s rest between bouts. | mat |
| beginner | 3 bouts × 30s per side; 60s rest between bouts. | mat |
| beginner | 5 bouts × 10s per side; 30s rest between bouts. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep elbow beneath shoulder.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.