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.
Muscle principal: obliquescoreDifficulté: 2/5
Muscles secondaires
- core
- shoulders
- glutes
Repères techniques
- ✓Bottom knee + forearm form your base
- ✓Lift hips so body is a straight line knee-to-shoulder
- ✓Hold 15-30 sec per side
Erreurs courantes
- ×Hips sagging toward the floor
- ×Holding so long that breath becomes shallow
Contre-indications
Évitez ou adaptez ce mouvement si vous avez :
- exercise_detail.contraindication_labels.diastasis_recti
Traduction en cours — version anglaise affichée.