Lower back, hips, shoulders and wrists
Side Plank: Top Knee Bent Forward
Shifts the focus to your lateral spinal chain by reducing hip demand, helping you build targeted side-body stability with less overall effort.
Stability / Core20 to 40 seconds
Ways to adjust it
- Knees-down
- Forearm
- Forearm version
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Side Plank: Forearm
- Side Plank: Full
- Side Plank: Knees-Down
- Side Plank: Top Foot Forward
- Side Plank: Wall
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.