core
Knee Side Plank
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Side-lying positionsKalyra holds back side-lying positions where flagged for comfort and support.
Musclescore
EquipmentNone
Positionside lying
Impactnone
Training roleSTABILITY
Muscles at work
core · primary muscles
Form cues
- Lie on your side, knees bent; elbow under the shoulder
- Lift the hips into one straight line knees-to-head
- Top hand on the hip or reaching to the ceiling
Common errors
- ✗ Hips drifting back
- ✗ Sinking into the shoulder
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 20s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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