How to Do Kneeling Side Plank – Knee Up

Kneeling side plank one-leg up is a side plank variation.

In addition to working your abs, it works your oblique, gluteus medius, thighs and shoulders, making this a multi-muscle workout.

Getting a belly and get defined abs require multi-muscle workouts that target and work all of the regions of your stomach.

Lower abs, upper abs, oblique, lower back, and the transverse abs to work and burn the abdominal fat. 

Great ab workouts that target all regions of the abdominal can help blast off more fat, burn calories, and tone your stomach to give your abs the defined, toned look you want.

How to perform kneeling side plank on one-leg

  1. Lie on your right side and bend your right knee at 90 degrees and your left leg straight.Prop your upper body up on your right elbow and forearm.
  2. Engage your core by contracting your abdominal muscles. As you lift your hips off of the ground, extend your top leg up toward the ceiling. Hold this for 30 ~ 120 seconds. Breath naturally for the duration of the exercise. Slowly return to the starting position, and switch sides and repeat. 

Exercise Table

30-120 sec hold3MediumGym or Home

Kneeling side plank one leg up hold is a plank variation. As with all side planking exercises, It’s an effective isometric core exercise that engages your ab muscles in order to hold the proper body position for prolong period of time. 

It is challenging to your abs and core since you are holding your top leg up and requires your core engagement to maintain the hold position, but with the bottom knee in a kneeling position, it gives your body more stability during the hold, making it a great exercise for anyone with intermediate fitness level. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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