Side Planks
Standard side plank — fundamental anti-lateral-flexion trunk work.
Level: Beginner
Primary: Abs
Movement: Isolation
Tags: Anti-Rotation Core Stability
Type: ISO
Equipment: Body Weight
Sports: Gymnastics MMA Swimming
Target muscles
The obliques and quadratus lumborum on the bottom side fire continuously. The gluteus medius of the bottom leg stabilizes. The shoulder of the supporting arm holds position.
How to perform
Setup
Lie on your side. Prop yourself up on one forearm with the elbow directly below the shoulder. Lift the hips so the body forms a straight diagonal line from head to feet.
Execution
Hold for the prescribed duration. Switch sides.
Common mistakes
- Hips dropping.
- Hips drifting forward or back.
- Holding the breath.
- Going too long too soon.
- Not switching sides.
Progressions and regressions
Regress to knee side planks. To progress, work for time, add hip raises, weighted side planks.
Programming notes
Foundational lateral trunk work. 3 sets of 30-45 seconds per side, twice a week.
