Side Knee Up

Toned sides, thighs
Side Knee Up gif

Coach's Tips

It's a very good workout to train your flank muscles. You can make a toned side line even with body weight!

How to Side Knee Up

Starting Position

1. Lie on your side with your legs straight and your bottom arm extended out in front of you for support.

2. Rest your top arm on your hip.

3. Lift your hips off the floor slightly, so your body is in a straight line from your shoulders to your ankles.

Proper Form

1. Lift your top leg up towards the ceiling, keeping your toes pointed.

2. Bring your leg back down to the starting position.

3. Repeat for the desired number of repetitions.

Breathing Technique

1. Exhale as you lift your leg up.

2. Inhale as you lower your leg back down.


1. Make sure to keep your core engaged throughout the exercise.

2. Keep your toes pointed throughout the exercise.

3. Don't arch your lower back or allow your hips to drop.

4. Don't lift your leg too high. Keep it at a comfortable level.

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