Side Plank
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Obliques
Secondary muscle groups
Gluteus Medius, Quadratus Lumborum, Serratus Anterior
Movement pattern
Anti-Lateral Flexion Isometric
Training goal
Trunk Stability
Sport
General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build anti-lateral-flexion strength and lateral hip stability.
How it fits the system. A beginner-level anti-lateral flexion isometric entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Obliques
Secondary muscles
Gluteus Medius, Quadratus Lumborum, Serratus Anterior
Movement pattern
Anti-Lateral Flexion Isometric
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie on your side with the elbow under the shoulder.
- Stack the feet or stagger them for more support.
- Lift the hips so the body forms a straight line.
- Keep the top hip stacked over the bottom hip.
- Hold, breathing steadily, then lower under control.
- Repeat on the other side.
Coaching Cues
- Stack the shoulders and hips, do not rotate.
- Push the bottom shoulder away from the floor.
- Keep the neck in line with the spine.
Common Mistakes
- Letting the hips drop or rotate backwards.
- Placing the elbow too far forward.
- Holding the breath.
Progressions & Regressions
Progressions
Raise the top leg, or add load on the top hip.
Regressions
Side plank from the knees.
When to Use It
When to use
In core circuits and warm-ups.
When not to use
With shoulder pain in the supporting arm.
Programming
3 holds of 20 to 45 seconds per side.
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