Side plank (knee version)
Lie on your side. Stack knees + hips + shoulders in a line. Press up on your bottom forearm, keeping knees on the floor (NOT a full side plank). Hold 20-45 seconds per side. Builds the lateral chain (gluteus medius + obliques) that stabilises the SI joint and prevents low-back / hip pain on one side.
Muscle principal: obliquescoreDifficulté: 2/5
Muscles secondaires
- core
- glutes
- shoulders
Repères techniques
- ✓Hips push UP — no sagging through the bottom hip
- ✓Bottom shoulder stacks DIRECTLY over the elbow — no leaning forward
- ✓Knees stay together; this is a knee plank, not a foot plank
Erreurs courantes
- ×Letting the hip sag (turns it into a passive hold; trains nothing)
- ×Going to full foot side plank too early — needs ≥30-sec knee version first
Contre-indications
Évitez ou adaptez ce mouvement si vous avez :
- lésion de l'épaule
Traduction en cours — version anglaise affichée.