The kneeling side plank with leg lift is a less difficult version of the full side plank with leg lift. The exercise strengthens the entire core region with an emphasis on the obliques. The kneeling position allows beginners to progressively adapt to the demand placed on the core.
Step by step instructions
Kneel on floor with knees shoulder-width apart. Place one hand on your hip and fully extend your other arm bringing your hand to the floor alongside your knee. As you lower your hand begin to shift your upper body weight to the fully extended arm allowing the opposite leg to fully extend with the knee and toes off the ground. Shift your weight onto the supporting knee. This is your starting position.
Slowly lower the extended leg so that your toes touch the floor. Hold and then squeeze your thighs together as you lift your leg back up to starting position.
Mistakes and Tips
- Be sure to keep a controlled motion throughout the movement.
- Do not let the hips sag.