Single Knee Drive Side-Plank

Side Plank with Single Knee Drive

Starting Position:

1. Begin in a side plank position. Lie on your side with your legs straight and stacked on top of each other.

2. Place your bottom elbow directly under your shoulder for support, ensuring your forearm is perpendicular to your body.

3. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.

4. Your top arm can be placed on your hip or extended straight up towards the ceiling for balance.

Movement Instructions:

1. While maintaining your side plank position, engage your core tightly.

2. Drive your top knee towards your chest, lifting it off the ground while maintaining the position of your hips.

3. Hold the position for a moment at the top to maximize contraction in your obliques and core.

4. Lower your knee back to the starting position, ensuring you keep your hips elevated throughout the movement.

5. Repeat this movement for the desired number of repetitions, maintaining control and stability.

Tips:

• Keep your head in a neutral position and gaze straight ahead or down to maintain balance.

• Ensure your body remains in a straight line—avoid sagging or twisting through your torso.

• If you're a beginner, you can modify the exercise by keeping your bottom knee on the ground for added support.