The side plank with knee circle improves core stability and hip mobility while also strengthening the shoulders and triceps.
Lie on your right side with your legs extended. Rest on your right forearm and the side of your right foot. Lift your hips in the air, forming a straight line between your ankles, hips and shoulders.
While keeping your torso stable, raise your left leg, bending your left knee and bringing it toward your chest without letting your hips drop. Draw circles in the air with your left knee without moving your body. Return to start and switch sides.
Avoid letting your hips sag during the side plank. Instead, push your hips forward.
Avoid swaying your torso while performing knee circles.