> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Knee-support side plank
> Beginner · Static · Unilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 34 s |
## Technique
1. From hands and knees, open the hips and chest to one side, reaching that leg back straight and grounding through the inside edge of the foot.
2. The other leg stays in a kneeling position with the toes curled under for extra support.
3. Reach the top arm straight up in alignment with the base arm.
4. Keep the head in alignment with the spine
## Form tips
* Work to open the hips and chest to the side.
* Avoid collapsing in the base shoulder: push the ground away from you.
**Logging:** Work each side for the time indicated.
## Muscles
Strength
- Obliques
- Pelvis
- Spine
- Shoulders
- Rotator cuff
- Glutes
* External oblique
* Internal oblique
* Quadratus lumborum
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Middle deltoid
* Supraspinatus
* Gluteus medius
* Gluteus minimus
## Equipment
## Appears in
## Progressions
Beginner
Novice
Novice
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/knee-support-side-plank-e0wb). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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