Side Plank

oec:side-plank

An isometric bodyweight core exercise that strengthens the obliques, quadratus lumborum, and lateral hip stabilizers.

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Also called: Side Bridge, Forearm Side Plank, Side plank right

How to do it

Lie on your side on the floor with your legs straight and feet stacked or staggered.
Prop your upper body up on your bottom forearm, positioning your elbow directly beneath your shoulder.
Rest your top hand on your hip or extend it toward the ceiling.

Engage your core and press into your bottom forearm and the outer edge of your foot to raise your hips off the floor.
Align your head, torso, hips, and feet into a straight, rigid diagonal line.
Hold the elevated position for the prescribed duration while actively pressing the floor away through your bottom shoulder.
Lower your hips gently back to the floor under control, then switch sides.

Breathe continuously and rhythmically throughout the hold without allowing your abdominal brace to relax.

Sagging hips toward the floor.: Actively contract the bottom oblique and glute to keep the pelvis elevated in a straight line.
Elbow placed too far forward or away from the body.: Position the elbow directly beneath the shoulder before lifting to protect the joint.
Rotating the hips or torso forward toward the floor.: Keep your chest open and your hips stacked vertically throughout the hold.

Individuals with active shoulder impingement or pain should modify by performing the movement from the knees or avoiding lateral loading.

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