Side Plank With Knee Drive
Side Plank With Knee Drive
A dynamic side plank variation where you drive the top knee forward, challenging oblique control, anti-rotation strength, and hip coordination.
Muscles Targeted
Obliques, deep core stabilizers, hip flexors, glute med, shoulder stabilizers.
Key Benefits
- Improves anti-rotation control
- Adds a dynamic challenge to standard side planks
- Builds coordination through trunk and hips
- Great for athletes who need control during motion
Move the knee without letting the torso twist.
Equipment Needed
None. A mat is optional for comfort.
How to Perform Side Plank With Knee Drive
- Set up in a full side plank with feet stacked or staggered.
- Lift hips into a straight line.
- Drive the top knee toward your chest in a controlled motion.
- Return to the start position without dropping your hips.
- Repeat, then switch sides.
Programming Options
- 6–12 reps per side
- 2–4 sets
- Option: slow tempo (2 seconds in / 2 seconds out)
Why This Variation Works
The knee drive creates a rotational “pull” that your trunk must resist, building stability you can carry over to running and sport positions.
When to Use It
Core circuits, warm-ups, and rehab blocks where you want stability under movement instead of only static holds.
Frequently Asked Questions
Should my hips drop when the knee moves?
No—reduce range or stagger your feet until you can keep the pelvis level.
Is this more obliques or hip flexors?
You’ll feel both, but the goal is trunk control—keep the torso steady while the leg moves.
How do I make it harder?
Slow it down, add a pause at the top, or increase hold time between reps.