Side Plank

The Side Plank is an isometric exercise that primarily targets the obliques, part of the core muscles, and secondarily works the glutes, hips, shoulders, and quadratus lumborum — a deep core muscle crucial for stabilizing the spine. It is an intermediate-level exercise that enhances core strength, stability, and balance.

This exercise is a variation of the regular plank but places greater emphasis on lateral core stability. Instead of holding a face-down position, you balance on one forearm (or hand) and the side of your foot, challenging your body to resist rotation and maintain alignment.

Incorporating side planks into your routine can help improve posture, reduce the risk of lower back pain, and enhance athletic performance by strengthening muscles involved in rotational and anti-rotational movements. It’s also an excellent choice for building endurance in the muscles that support the spine and pelvis, making everyday movements more efficient.

1. Starting position: Lie on your side with your legs stacked and extend them straight. Position your elbow directly under your shoulder, forming a 90-degree angle with your upper arm.
2. Engage your core: Tighten your core muscles and squeeze your glutes to stabilize your body.
3. Lift your hips: Press through your forearm and raise your hips off the floor, forming a straight line from your head to your heels. Keep your neck neutral and avoid letting your hips sag.
4. Hold the position: Maintain this posture, focusing on keeping your body straight. Breathe steadily and hold for the desired duration.
5. Switch sides: Lower your hips back to the floor, switch sides, and repeat.

The Side Plank is a low-risk exercise when performed with proper form. However, certain risks should be noted:

• Shoulder strain may occur if the supporting shoulder isn’t properly engaged. Keep the shoulder stacked over the elbow and avoid sinking into the joint.
• Lower back discomfort can result from sagging hips or poor core engagement. Focus on maintaining a neutral spine and tightening the core throughout the movement.
• Hip strain is possible if the hips drop or tilt forward. Keep the hips stacked vertically to reduce unnecessary stress.

Starting with shorter holds and progressing gradually can help prevent these issues. If pain occurs, stop immediately and reassess your form.