Side Plank

Exercise / Abs

How to Side Plank

Side Plank

  1. Lie on your right side, raising yourself onto your right forearm.
  2. Place your right shoulder directly above your right elbow, keeping your shoulders, hips and knees in one straight line.
  3. Rest your left arm along the side of your body.
  4. Before you press up, draw your abs in, drop your shoulders away from your ears, and lengthen your spine.
  5. Push up so that you body is straight… Hold for 10 seconds for beginner to 1 Minute if more advanced. Repeat on your left side.

Technique points:

1) Arm Positioning – Your Elbows must be placed directly beneath the shoulders – in one line. Weight should be placed beneath your upper arms, under your elbows, with no additional weight on the forearms, wrists or hands.

2) Shoulder Position – Shoulders must be released down from the ears to help connect the structure of the arms to the the core muscles. Actively contract the lat muscles of your back to help pull the shoulders down into the proper position.

3) Spinal alignment – The spine should be lengthened. Lift your head away from your shoulders, lengthening your neck while simultaneously reaching your tailbone in the other direction. Maintain this long spine throughout the entire duration of the exercise. Do not let your mid-section sag. Always stay perfectly straight.

4) Breathing Technique – Breath naturally and slowly. watch how your body reacts at the different stages of your breath, this will possibly show you weak areas in your core that need to be focused on.

Side Plank Benefits

  • Side plank are an effective core strengthening workout. It can help you strengthen and develop both upper and lower body muscles.
  • Being a multi-functional movement, this exercise targets not only your abdominal muscles but also the spine and buttocks. Plank strengthens and tightens your entire body, improves your posture and balance, reduces body fat and can help speed up your metabolism.


Muscles Worked in The Side Plank

Target - Obliques
Stabilizers - Gluteus Medius, Minimus
Stabilizers - Tensor Fasciae Latae
Stabilizers - Quadratus lumborum
Stabilizers - Psoas major
Stabilizers - Iliocastalis lumborum
Stabilizers - Iliocastalis thoracis
Stabilizers - Adductors, Hip
Stabilizers - Pectineus
Stabilizers - Gracilis
Stabilizers - Gluteus Maximus, Lower Fibers
Stabilizers - Latissimus dorsi
Stabilizers - Pectoralis major, Minor
Stabilizers - Levator Scapulae
Antagonist Stabilizers - Obliques
Antagonist Stabilizers - Iliocastalis lumborum
Antagonist Stabilizers - Iliocastalis thoracis
side plank muscles worked