Side Planks
Starting Posture
Start by lying on your side with your legs fully extended and one forearm directly below your shoulder. Your body should form a straight line from head to heels.
How to Exercise
Engage your core muscles and lift your hips off the ground, creating a straight line from head to heels. Hold this position for the desired amount of time, then switch to the other side.
Breath Control
Focus on maintaining steady, controlled breathing throughout the exercise. Inhale deeply through your nose and exhale fully through your mouth.
Common errors
Common mistakes include sagging hips, holding your breath, and rushing through the exercise. Focus on maintaining proper alignment and technique for best results.
Weights
You can add resistance by holding a dumbbell or kettlebell in the top hand during the side plank.
Grips
Variations
To increase the difficulty, you can lift your top leg or arm while holding the side plank position. You can also perform side plank rotations by reaching your top arm underneath your body and then back up towards the ceiling.
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
Keep your hips lifted and avoid sagging or letting them drop. Place your top hand on your hip or extend it towards the ceiling for an added challenge. To make it easier, you can bend your knees and place them on the ground for support.
Cautions
Avoid excessive twisting or rotating of the spine during the exercise. If you feel any discomfort or pain, stop immediately. Consult with a fitness professional if you are unsure about your form.