Side Plank vs Seated Knee Up
Which one fits your Core workout plan?
Contents
Planfit users log Seated Knee Up more often — 9,913 sessions vs 897. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Side Plank and Seated Knee Up and pick the one that fits your Core workout.
Side Plank vs Seated Knee Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Knee Up more often — 9,913 sessions compared to 897 for Side Plank.
What most people do isn't always what fits you. Side Plank and Seated Knee Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Plank and Seated Knee Up Differ
| What differs | Side Plank | Seated Knee Up |
|---|---|---|
| Muscles worked | abs and front delts | abs |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 897 sessions | 9,913 sessions |
How to Do Side Plank
Side Plank Muscles Worked: Core
Form
- 1. Lie on your side and position your elbow under your shoulder.
- 2. Keep your legs together and engage your core and glutes to create a straight line from your head to your legs when viewed from above.
- 3. Maintain tension in your core for the given time and repeat the same on the opposite side.
Coach's Tips
- 1. When doing a side plank, make sure your body forms a straight line from your head to your toes, so that your lower back does not sag and your hips do not drop.
- 2. If you feel pain in the front of your shoulder or in your lower back, try lowering the difficulty by placing your knees on the floor.
For a full Side Plank guide with alternatives and benefits, see the Side Plank exercise guide.
How to Do Seated Knee Up
Seated Knee Up Muscles Worked: Core
Form
- 1. Lift your lower body so that your knees and chest come closer together.
- 2. Allow your upper body to naturally lean forward so that your core can contract.
- 3. Slowly return to the starting position.
Coach's Tips
- If it's too difficult, try proceeding with your knees bent.
For a full Seated Knee Up guide with alternatives and benefits, see the Seated Knee Up exercise guide.
Frequently Asked Questions
Which is better for Core, Side Plank or Seated Knee Up?
Planfit users log Seated Knee Up more often — 9,913 sessions against 897 for Side Plank. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Plank and Seated Knee Up work the same muscles?
Not quite. Side Plank loads abs and front delts, and Seated Knee Up loads abs.
What equipment do Side Plank and Seated Knee Up need?
Side Plank needs bodyweight only, and Seated Knee Up needs bodyweight only.
Which is easier to start with?
Seated Knee Up is the easier place to start. Move to Side Plank once your form holds up.
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