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Side Plank With Knee Circle

ADVANCED

Side Plank With Knee Circle

Side Plank With Knee Circle is a triceps and core strengthening exercise that provides mobility and stability to the Hip.

STRENGTH ADVANCED MAT

Demonstration Video

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Target Muscles

Layer 1
ABS GLUTES HIP ABDUCTORS LEGS OBLIQUES SHOULDERS TOTAL BODY TRICEPS

Instructions

  1. Lie down on your right side with your legs extended. Lean on your right forearm and right leg. Raise your hips into the air, forming a straight line between your ankles, hips, and shoulders.
  2. Keeping your torso steady, lift your left leg, bend your left knee, and pull it towards your chest without lowering your hips. Draw circles in the air with your left knee without moving your body. Go back to the beginning and switch sides.

Tips

  • Don't let your hips sag during the side plank. Instead, push your hips forward.
  • Avoid swaying your torso as you circle your knees.

Alternative Exercises

Side Plank
BEGINNER

Side Plank

STRENGTH NO EQUIPMENT

Side Plank works your obliques, the muscles that run along the side of your core. Keeping your obliques strong can make rotating and bending your trunk easier.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024