Side Plank
About This Exercise
An isometric core exercise that targets the external obliques.
How to Perform
- 1
Setup
Lie on your side with your legs extended and stacked on top of each other. Place your bottom elbow directly under your shoulder, forearm perpendicular to your body.
- 2
Lift Your Hips
Engage your core and press through your forearm to lift your hips off the ground. Your body should form a straight line from your head to your feet.
- 3
Position Your Top Arm
Place your top hand on your hip, extend it toward the ceiling, or rest it along your side. Choose what helps you balance best.
- 4
Hold and Breathe
Maintain this elevated position, keeping your hips stacked and core engaged. Breathe steadily and hold for the designated time before switching sides.
Form Tips
- •Keep your body in a straight line - avoid letting your hips drop
- •Stack your hips directly on top of each other
- •Push your bottom shoulder away from your ear
- •Engage your obliques to maintain the lifted position
Common Mistakes to Avoid
- •Letting the hips sag toward the floor
- •Rotating the hips forward or backward
- •Placing the elbow too far from the shoulder
- •Holding breath instead of breathing normally
Primary Muscles
Secondary Muscles
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