Fitness · Health

Body Stability Exercises — Progressive Planks

Side Forearm Plank from Knees


Sit on the right side of your hip and place your right forearm on the floor at a 90-degree angle to your body. Bend your legs together (knee on top of knee) at about a 45-degree angle from the hips, and place your left hand on the side of your hip. Press down with your forearm to bring the right shoulder down away from your head, and feel the elbow pulling in toward the hips to engage the underarm muscles.


Next, exhale and press down with the side of your right shin and knee to lift your hips up and bring your body in a straight line from your knees to your head. Feel the side waist muscles holding you up. Hold for five counts, then lower the hips. Repeat raising and lowering the hips slowly three more times. Then repeat exercise on the other side.



To progress, extend the bottom leg straight with the foot flexed and cross the top leg over with the foot on the floor. Press up to side plank using the side of the foot of the straight leg to help press down and hold you up.

Next Page: Reverse Plank with Bent Legs

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  • Heather Scearce October 19, 2015 at 12:46 pm

    I love planks and give them to my Pilates clients. This is a great article! I will print this off and share with my team.

    Heather Scearce
    Conscious Body Pilates
    Seattle, WA