Side Plank
Starting Posture
Start by lying on your side with your legs straight and stacked on top of each other. Place your elbow directly under your shoulder and lift your hips off the ground, forming a straight line from your head to your feet.
How to Exercise
Hold the position for 30-60 seconds, or as long as you can maintain proper form. Repeat on the other side.
Breath Control
Focus on breathing deeply and evenly throughout the exercise. Inhale through your nose and exhale through your mouth.
Common errors
Common errors include sagging hips, straining the neck, and holding your breath. Focus on maintaining proper form and alignment to get the most out of the exercise.
Weights
You can add intensity to the side plank by using a dumbbell or kettlebell on your hip while holding the position.
Grips
There are no specific grips involved in the side plank exercise.
Variations
Variations of the side plank include lifting the top leg, reaching the top arm overhead, or adding a hip dip motion to activate different muscle groups.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Engage your core muscles to help stabilize your body in the side plank position. Keep your neck in line with your spine and avoid dropping your hips or arching your back.
Cautions
Avoid putting too much pressure on your elbow or shoulder joint. If you feel any pain, stop the exercise immediately. Be mindful of any existing injuries or conditions that may be exacerbated by side planks.