Side Plank

Side plank

The side plank is a powerful core exercise known for targeting the obliques, glutes, and shoulder stabilizers, making it essential for anyone seeking balanced core strength. This isometric hold challenges your body to maintain lateral stability, enhancing posture and overall movement quality. Whether you’re an athlete aiming to boost performance in sports like running, weightlifting, or gymnastics, or a fitness enthusiast looking to prevent injuries, the side plank builds essential lateral strength and balance.

The exercise is versatile and can be modified for all fitness levels, offering a progression from bent knees for beginners to more challenging variations, such as lifting the top leg or adding weight. The side plank helps improve muscular endurance and reinforces proper movement patterns, translating to better performance in daily activities and more complex movements like squats and lunges. It’s a vital part of any well-rounded training regimen, strengthening the core, improving posture, and reducing the risk of injuries related to muscle imbalances. Incorporate the side plank into your workout to build core stability and enhance your overall athletic performance.

Equipment Needed

Open floor or yoga mat

Instructions for side plank:

  1. While lying face down on the floor push up to a high plank position
  2. Rotate your body, placing all your weight on one hand and staggering your feet one in front of the other
  3. Make sure your torso stays in a straight line with your legs
  4. Hold the side plank position for the prescribed amount of time

Common Error

Sagging hips. Don’t let your hips drop to the floor

Side plank Progressions / Regressions:

If this is too challenging:

  • Perform the side plank from your knees
  • Perform the side plank from your elbow/forearm

If you want more of a challenge:

  • Stack your feet one on top of the other
  • Stack your feet then lift the top one into the air

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