Bent Knee Side Plank for Glute Med & Core Strength

The bent knee side plank exercise is a great planking variation to better target glute medius and build hip strength, while also training core strength. Glute med is an important hip stabilising muscle for us runners, so exercises like this side plank variation are very important. You can even progress this kneeling side plank exercise by adding a leg raise.

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In this short video I’m going to show you a great side plank variation to strengthen glute med while also providing a good challenge for your core region.

I’m all about making your running strength exercises as time-efficient as possible, so you can get maximum benefit with the least faffing about, leaving you more time to get out and run. This side plank variation is a great example of exactly the type of exercise that fits the bill perfectly - we can work your core and target glute med at the same time.

Here's a link to a video explaining why glute med is such an important hip muscle for us runners, and why we need to work on building lateral strength and stability to help prevent injuries like ITB syndrome:

Let’s check out this side plank variation with a bent knee...

Set-up as if you’re about to perform a standard side plank, with your elbow directly under your shoulder, and forearm ready to provide your stable base.

Before you lift your hips up to begin the exercise, bend the bottom knee to roughly 90 degrees, and make sure your pelvis is actively pushed forwards by clenching your butt. This will help avoid the tendency to keep the hips flexed as you lift into the full position.

Push down through your elbow to press the ground away and engage your lats, this will help to protect your shoulder. From there, push the outside aspect of your bottom knee into the floor, lifting your hips into this modified side plank position.

Viewed from head-down, your body should form a straight line, rather than hinging in the middle.

The foot of the top leg can remain on the ground as you begin with this exercise. As a progression, you can then include leg raises on the top leg, to work your glutes and core a little harder.

Aim to hold this position for 3 sets of 30-60 seconds each side.

If you’re looking for more quick and effective strength workouts for runners, be sure to check-out our free 30 day challenge where I’ve complied a month’s worth of different strength, stability and mobility exercises to help you transform your running. I’ll leave the link in the description.

Let me know in the how you get on with this bent knee side plank variation. Don’t forget to hit that like button if you found this useful.

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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[BucketlistFitRunning]

You can never have enough glute strength. A runner's greatest muscle haha Cheers man

[kantnergirl]

Do you have these exercises all in one video? That way I can just follow it 3x a week after my run?

[maplepamcakes]

This definitely makes the side plank more challenging! However, I've had left glute pain for a while now to varying degrees and doing this on that side is very painful - any advice?