SIDE PLANK

The Side Plank is an often overlooked exercise with the standard face-down variant of the Plank being performed instead. However, whilst the standard Plank is a great exercise in itself, the Side Plank gives that little bit more challenge by engaging the quadratus lumborum, which is part of the posterior abdominal wall that is most often link to back pain when weak.

Skill Level: Beginner

Training: Muscular Strength

Type: Integrative Core Exercise

Force: N/A

Equipment: Exercise Mat

1° Muscles: Transversus Abdominis, External Obliques, Internal Obliques, Hip Abductors (Gluteus Medius, Gluteus Minimus), Hip Adductors (Gracilis, Obturator Externus, Adductor Brevis, Adductor Longus, Adductor Magnus)

2° Muscles: Quadratus Lumborum, Gluteus Maximus, Quadriceps, Hamstrings

SET UP & EXECUTION
  1. Leaning on your right elbow, lie on your right side with your legs outstretched and your left foot stacked on top of your right.
  2. Position your right elbow under your shoulder with your forearm outstretch in front of you.
  3. Hold your left arm straight and close to your left side.
  4. Contract your core, and then raise your hips off the floor until your body is in a straight line from head to toe.
  5. Hold for the prescribed duration.
  6. Repeat steps 1-5 whilst leaning on your left elbow to complete one set.
  1. Balance on the side of your lower foot rather than your sole to provide greater stability.
  2. To keep your body as rigid as possible, ensure you fully engage your core for the entire duration of the exercise. If your body sags or sways, it’s likely that you’re not engaging your core enough.
  3. Pay particular attention to your hips, they are likely to be the first to break form.
  4. To help keep your head and neck straight find a spot in front of you to focus on, and keep your eyes locked on it.
  • Side Plank with Leg Lift
  • Plank
 

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PLANK
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