Side Plank

Introduction to the Side Plank


The side plank is an isometric exercise that targets the abdominal muscles, primarily the obliques. It is very effective when used for core conditioning and strength training.

It can be performed as either a static hold, or dynamically by moving the hips up and down.

Instructions


  • Lie on your side on a mat.
  • Position your elbow directly below your shoulder and perpendicular to your body.
  • Place your upper leg directly on top of the lower leg. Straighten the knees.
  • Straighten the waist so that the body is rigid and raises upwards. Hold this position for as long as possible.
  • ¬†Repeat for the opposite side.

Muscles Worked


Side Plank Muscles WorkedPrimary

Obliques.

Secondary

Erector Spinae, Adductors, Gluteus Medius, Gluteus Minimus.

 

 

 

 

 

 

 

 

Advice


  • It is possible to reduce the difficulty of this exercise by bending the knees.
  • This exercise can be made harder by balancing additional weight on the hip.
  • Keep the head in-line with the spine throughout this exercise.

Photo Credit: Everkinetic

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