Side Plank with Bent Knee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side Plank with Bent Knee

Step by step instructions, muscle activation and variants for the Side Plank with Bent Knee.

EasyGlutesObliques

About this exercise

The Side Bridge with Bent Leg is a modified side plank performed with the bottom knee bent, reducing the demand on the obliques and making it more accessible than the full straight-leg variant. It builds lateral core stability, strengthens the obliques, and also engages the glutes and hip abductors on the working side.

How to Perform

  • Lie on your side with your bottom knee bent to approximately 90 degrees and your top leg straight
  • Place your bottom elbow directly beneath your shoulder
  • Press your elbow and the side of your bottom knee into the floor and raise your hips up
  • Form a straight line from your head to your top foot, keeping your hips stacked
  • Brace your core and squeeze your glutes to prevent your hips from sagging or rotating
  • Hold for the prescribed duration, then lower and switch sides

Muscle Activation

Primary
GlutesObliquesInner thighs
Secondary
Outer thighs

Common Mistakes

Common mistakes content is coming soon.

About the Side Plank with Bent Knee

The Side Plank with Bent Knee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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