How to Do a Side Plank
Posted on March 27, 2015
What are the benefits of doing a Side Plank?
Much like the regular plank, the side plank isometrically strengthens your core and many other muscles throughout your body. But because side planks require holding your body straight laterally against gravity, they target your core (particularly the obliques) and abductors in your thighs and hips.
Since only one arm is used for support, your shoulders receive an extra workout, as well as their stabilizing structures. Hip, knee and back pain or instabilities can be reduced through the side plank since it involves many muscles contracting across these joints.
How to do a Proper Side Plank?
To perform a side plank, support your body weight on one elbow and the sides of your feet (either stacked or staggered). Keep your body straight through the knees hip and back, and hold as long as you can.
What to Avoid?
Collapsing at the hip, knee or elbow: Push straight up through your shoulder and keep your lower back from bending laterally in order to prevent unnecessary strain and injury. If you are unable to hold the position for more than a few seconds, lower your knees to the ground and hold it this way.
Training one side more than the other: If you find yourself feeling weaker on one side and giving up earlier than the other side, slightly lower the duration of both holds to a time you’re able to complete on the limiting side. You’re not doing your body any good by training strength unevenly; these types of imbalances are something we are trying to eliminate by training in the first place!
