core
Side Plank Knee Support (Copenhagen Lite)
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
Musclescore
EquipmentNone
Positionside lying
Impactnone
Training roleSTABILITY
Form cues
- Side plank on the forearm with knees bent; top knee rests in front
- Lift the hips into one long line from knee to head
- Hold with quiet breathing, then lower with control
Common errors
- ✗ Hips drifting back
- ✗ Shoulder shrugging into the support
How Kalyra programs it
Builds trunk stability (anti lateral flexion) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 1–3 sets of 35s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No harder progression on file.
Text guidance only — demonstration media has not been produced yet.
Want this exercise inside a full, progressive plan?
Build my free plan