Side Plank Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Tensor Fasciae Latae, Adductor Magnus, Adductor Longus, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Lateral Plank
How to: Side Plank
- Begin by lying on your side with your legs straight and stacked on top of each other.
- Prop yourself up on your elbow, ensuring that your elbow is directly beneath your shoulder.
- Lift your hips off the ground, forming a straight line with your body from head to heels.
- Hold this position while engaging your core, keeping your head neutral and in line with your spine.
- Maintain the position for the desired duration, then switch sides.
Common Mistakes
- Letting the hips sag or lift too high.
- Not engaging the core, leading to poor stability.
- Incorrect shoulder alignment.
Modifications
- Perform the side plank with your lower knee on the ground for added stability.
- Use a block under your bottom arm if you have difficulty reaching the floor.
Tips
- Engage your core throughout the duration of the hold.
- Maintain a straight line from your head to your feet for optimal alignment.
- If you find it difficult, you can modify by dropping your bottom knee to the ground.
Side Plank Alternatives
Tags
core
strength
obliques
stability
waist
bodyweight