Side Plank
Side Plank is a isometric strength – resisting side-bending exercise involving Internal and external obliques, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques, Transversus abdominis
- Secondary muscles
- Gluteus medius, Lateral deltoid
- Exercise type
- Isometric strength – resisting side-bending
Exercise technique
- Position
Lie on your side with your lower elbow beneath your shoulder.
- Feet
Stack your feet; place the upper foot forward if needed.
- Lift
Press through your forearm and the edge of your foot to lift your hips.
- Line
Keep your head, chest, pelvis and feet in one plane.
- Shoulder
Push the floor away to move the supporting shoulder away from your ear.
- Breathing
Breathe regularly without bending your lower back.
- Lower
Lower your hips under control and switch sides.
Key technique points
- Align your elbow with your shoulder.
- Do not rotate your pelvis forward or backward.
- Do not let your lower waist drop toward the floor.
- Place your top hand on your hip to monitor alignment.
- Establish foot support on a nonslip surface.
- Keep your neck aligned with your torso.
Common mistakes
Dropping the hips
Do not lose lateral torso support and bring your waist toward the floor.
Placing the elbow too far away
Do not turn shoulder support into an unnecessarily long lever.
Rotating the torso
Do not turn your chest toward the floor to gain balance.
Collapsing into the shoulder
Do not bring your ear toward the supporting shoulder and reduce arm support.
Tilting the head sideways
Do not let your neck hang downward instead of maintaining a level gaze.
Sliding the feet
Do not let your lower support shift during the hold.
Frequently asked questions
Side Plank: why is “Dropping the hips” a mistake?
Do not lose lateral torso support and bring your waist toward the floor.
Side Plank: why is “Placing the elbow too far away” a mistake?
Do not turn shoulder support into an unnecessarily long lever.
Side Plank: why is “Rotating the torso” a mistake?
Do not turn your chest toward the floor to gain balance.
Side Plank: why is “Collapsing into the shoulder” a mistake?
Do not bring your ear toward the supporting shoulder and reduce arm support.
Side Plank: why is “Tilting the head sideways” a mistake?
Do not let your neck hang downward instead of maintaining a level gaze.
Side Plank: why is “Sliding the feet” a mistake?
Do not let your lower support shift during the hold.
What should I focus on when doing Side Plank?
Align your elbow with your shoulder. Do not rotate your pelvis forward or backward. Do not let your lower waist drop toward the floor. Place your top hand on your hip to monitor alignment. Establish foot support on a nonslip surface. Keep your neck aligned with your torso.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.