Side Plank Knee Tuck

Muscles worked

Setup

1. Lie on your side with your forearm on the floor, ensuring your elbow is positioned directly underneath your shoulder.
2. Stack your feet or place the top foot slightly in front of the bottom foot for a more stable base.
3. Lift your hips off the ground until your body forms a straight line from your head to your heels.
4. Extend your top arm toward the ceiling or place your hand behind your head to open the chest.

How to do it

1. Exhale as you drive your top knee toward your chest, moving only at the hip while keeping the rest of your body perfectly still.
2. Inhale as you slowly extend the leg back to the starting stacked position with control.
3. Maintain a steady tempo, taking approximately 2 seconds for the tuck and 2 seconds for the extension.
4. Complete the full set on one side before switching to the opposite side.

Form checklist

• Keep the bottom hip elevated; do not let it sag toward the floor as the knee moves.
• Ensure the supporting elbow remains directly under the shoulder to avoid joint strain.
• Keep your chest facing forward; do not let your torso rotate toward the ground.
• Squeeze the glute of the bottom leg to keep your hips pushed forward and in line with your spine.

Pro tips

• Actively push the floor away with your forearm to engage the serratus anterior and stabilize the shoulder blade.
• Focus on the 'mind-muscle connection' by imagining you are pulling your bottom hip away from the floor to maximize oblique tension.

Make it harder

• Perform the exercise from a high side plank position (on your hand) to increase the balance and stability requirement.
• Incorporate a 'crunch' by bringing your top elbow to touch your top knee as it tucks in.

Frequently asked

What muscles does the side plank knee tuck work?

The side plank knee tuck primarily targets the abs, deltoids, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the side plank knee tuck?

The side plank knee tuck requires no equipment — just your body weight.

Is the side plank knee tuck good for beginners?

The side plank knee tuck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques