McGill Side Plank (Kneeling)
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3 × 10s per side
An illustration is coming soon. Follow the step-by-step instructions below.
How to do it
- Lie on your side with knees bent, upper body supported on your elbow.
- Place your free hand on the opposite hip or shoulder.
- Raise your hips so only your knee and forearm support you, cueing 'squat your hips up'.
- Hold ~10 seconds, then lower with 'squat your hips down'.
- Progress to a full side plank on the feet; regress to a side-lying leg lift if needed.
Form cues
- Stack the hips and shoulders in one line.
- Keep the supporting shoulder away from the ear.
- Hold a straight line from knee to head — don't let the hips sag.
Muscles worked
Strengthens: obliques, quadratus lumborum, gluteus medius, scapular stabilizers
Helps with
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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