Side Plank

beginner · anti_lateral_flexion

Setup

Lie on your side with the bottom elbow directly under your shoulder and the forearm square to your body. Stack your legs straight on top of each other, or bend the knees to 90 degrees and rest them on the mat if you are new to this.

Execution

Brace your belly and lift your hips off the mat into one straight line from head to feet.
Press the bottom elbow into the floor so the bottom shoulder does not collapse.
Rest the top hand on your hip, or reach it to the ceiling if you want it harder.
Hold for 15-30 seconds with the hips staying high rather than sinking back toward the floor.
Lower under control, switch sides and hold for the same time on each side.
The weaker side sets the hold time for both sides.

Breathing

Breathe slowly and evenly, counting breaths instead of seconds. Holding your breath stiffens the ribcage and drops the hips sooner.

Quick cues

Hips high, one straight line.
Press the bottom elbow down.
Head, hip and heel on one line.
Hips drop, set over.
The weak side sets the clock.

Common faults

Fault: The hips slowly sinking toward the floor during the hold
Fix: Cut the hold to 15 seconds and use the bent-knee version until the hips stay up.
Fault: The torso rotating forward or backward out of the plane
Fix: Set up with your back to a wall and keep both the top shoulder and top hip brushing it.
Fault: The bottom shoulder collapsing so the neck gets squashed
Fix: Drive the elbow into the floor to lift the bottom shoulder and open a gap between shoulder and ear.
Fault: Only training the strong side while the other stays weak
Fix: Start with the weaker side and use its time as the target for the other side.

Equipment

bodyweight, mat

Muscle groups

core