core
Side Plank Knee Support (Copenhagen Lite)
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Musclescore
EquipmentNone
Positionside lying
Impactnone
Training roleSTABILITY
Muscles at work
core · primary muscles
Form cues
- Side plank on the forearm with knees bent; top knee rests in front
- Lift the hips into one long line from knee to head
- Hold with quiet breathing, then lower with control
Common errors
- ✗ Hips drifting back
- ✗ Shoulder shrugging into the support
How Kalyra programs it
Builds trunk stability (anti lateral flexion) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 1–3 sets of 35s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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