What muscles does the Resistance Band Kneeling Side Plank work?

This exercise primarily targets the obliques and glutes, helping strengthen your core and hip muscles. It also engages the abs, shoulders, and upper legs as stabilizers, making it a great full-body core stability move.

Do I need a resistance band for this exercise, or can I do it without equipment?

While a resistance band above your knees increases glute activation and overall difficulty, you can perform the kneeling side plank without one. Without the band, focus on maintaining perfect form and steady core engagement to still benefit from the move.

Is the Resistance Band Kneeling Side Plank suitable for beginners?

Yes, it’s beginner-friendly if you start without a resistance band and focus on holding the kneeling side plank position before adding leg lifts. Keep sessions short at first, building core strength and balance over time.

What are common mistakes to avoid with the Resistance Band Kneeling Side Plank?

Common mistakes include letting your hips sag, twisting your torso, or not keeping a straight line from your support hand to your top arm. Avoid rushing the movement and focus on slow, controlled leg lifts to maintain stability.

How many sets and reps should I do for best results?

A good starting point is 2–3 sets of 8–12 leg lifts on each side, holding the plank position throughout. As you get stronger, you can increase the number of reps or the tension of the band to keep challenging yourself.

Are there any safety tips for performing the Resistance Band Kneeling Side Plank?

Ensure your support hand is directly under your shoulder to prevent joint strain, and engage your core to protect your lower back. If you feel discomfort in your wrist or hip, adjust your position or use a mat for extra cushioning.

What variations can I try to make this exercise more challenging?

To increase difficulty, use a heavier resistance band, extend your bottom leg into a full side plank instead of kneeling, or add a slow pulse at the top of each leg lift. You can also hold a light dumbbell in your top hand to engage more shoulder stability.

Resistance Band Kneeling Side Plank

Target Muscles

Primary:

Secondary:

Equipment Required

Bands

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a kneeling side plank with a resistance band above your knees, supporting your body on one hand and extending your top leg straight out. Lift your top leg upward against the band while keeping your core engaged and hips steady. Maintain a straight line from your supporting hand to your raised arm throughout the movement.

Step-by-Step Instructions

Begin in a kneeling position on the floor with a resistance band looped around both legs, just above the knees.
Place your right hand on the floor directly under your right shoulder, ensuring your arm is straight and stable.
Extend your left leg out to the side, keeping it straight and in line with your body. Your right knee should remain bent on the floor for support.
Raise your left arm straight up toward the ceiling, creating a straight line from your right hand to your left hand.
Engage your core muscles and maintain a neutral spine throughout the movement.
Slowly lift your left leg upward against the resistance of the band, keeping it straight and controlled.
Hold the position briefly at the top, feeling the tension in your glutes and obliques.
Lower your left leg back to the starting position with control.
Repeat for the desired number of repetitions, then switch sides to work the opposite leg and arm.

Explore more obliques exercises or bands exercises in our exercise library.

Alternative Exercises

Resistance Band Side Plank

Obliques

Glutes

Bands

Resistance Band Bent-Leg Kickback (Kneeling)

Glutes

Bands • Bodyweight

Kettlebell Figure 8

Obliques

Abs

Kettlebell

Dumbbell Side Bend

Obliques

Dumbbell

Frequently Asked Questions

What muscles does the Resistance Band Kneeling Side Plank work?: This exercise primarily targets the obliques and glutes, helping strengthen your core and hip muscles. It also engages the abs, shoulders, and upper legs as stabilizers, making it a great full-body core stability move.
Do I need a resistance band for this exercise, or can I do it without equipment?: While a resistance band above your knees increases glute activation and overall difficulty, you can perform the kneeling side plank without one. Without the band, focus on maintaining perfect form and steady core engagement to still benefit from the move.
Is the Resistance Band Kneeling Side Plank suitable for beginners?: Yes, it’s beginner-friendly if you start without a resistance band and focus on holding the kneeling side plank position before adding leg lifts. Keep sessions short at first, building core strength and balance over time.
What are common mistakes to avoid with the Resistance Band Kneeling Side Plank?: Common mistakes include letting your hips sag, twisting your torso, or not keeping a straight line from your support hand to your top arm. Avoid rushing the movement and focus on slow, controlled leg lifts to maintain stability.
How many sets and reps should I do for best results?: A good starting point is 2–3 sets of 8–12 leg lifts on each side, holding the plank position throughout. As you get stronger, you can increase the number of reps or the tension of the band to keep challenging yourself.
Are there any safety tips for performing the Resistance Band Kneeling Side Plank?: Ensure your support hand is directly under your shoulder to prevent joint strain, and engage your core to protect your lower back. If you feel discomfort in your wrist or hip, adjust your position or use a mat for extra cushioning.
What variations can I try to make this exercise more challenging?: To increase difficulty, use a heavier resistance band, extend your bottom leg into a full side plank instead of kneeling, or add a slow pulse at the top of each leg lift. You can also hold a light dumbbell in your top hand to engage more shoulder stability.