obliques·core

Modified side plank from knee

Quarter side-plank with bottom knee on the floor — obliques + glutes without the abdominal pressure of a full side plank. Diastasis- and pelvic-floor-safe.

Músculos secundarios

core
shoulders
glutes

Claves técnicas

1Bottom knee + forearm form your base
2Lift hips so body is a straight line knee-to-shoulder
3Hold 15-30 sec per side

Errores comunes

Hips sagging toward the floor
Holding so long that breath becomes shallow

Contraindicaciones

Omite o modifica este ejercicio si tienes:

Diástasis de rectos

Traducción en curso — se muestra el original en inglés.