Bodyweight Side Plank Inner Knee Tuck - R
Improves lower back stability and core engagement
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — Lie on your side with feet stacked.
- Step 2: Initiation — Lift your hips off the ground.
- Step 3: Main movement — Tuck your top knee towards your chest.
- Step 4: End position — Squeeze your glutes and lower back.
- Step 5: Return — Slowly return to start.
- Step 6: Breathing reminder — Exhale on tuck.
- Step 7: Safety note — Keep your core engaged.
Coaching tips
Benefits
Improves lower back stability and core engagement
Common mistakes
Letting hips sag or rotate
Make it harder
Increase hold time or add leg lift
Make it easier
Knee on ground instead of tucked
Breathing
Exhale on tuck, inhale on return
Build a workout with this exercise
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