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Bodyweight Side Plank Inner Knee Tuck

Improves lower back stability and core engagement

BackBeginnerStrengthHinge

At a glance

Muscles workedPrimary: erector spinae, glutes. Secondary: hamstrings, core
Muscle groupBack
DifficultyBeginner
TypeStrength · Hinge
Sets & reps3 sets × 12-15 reps
Estimated calories burned~45 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Lie on your side with feet stacked.
  2. Step 2: Initiation — Lift your hips off the ground.
  3. Step 3: Main movement — Tuck your top knee towards your chest.
  4. Step 4: End position — Squeeze your glutes and lower back.
  5. Step 5: Return — Slowly return to start.
  6. Step 6: Breathing reminder — Exhale on tuck.
  7. 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

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.