Side Plank

Side Plank Basics

Primary muscles worked: Obliques

Synergist Muscles: Transversus Abdominus

Mechanics: Isolation

Equipment: Open Floor Space

How To Perform The Side Plank

• Begin with the side of your body laying on a mat.
• Place your forearm, on the side you are contacting the ground with, underneath your shoulder.
• Ensure that your body is in a straight line with your ankles, knees, hips, and back are in a straight line. Your legs should be stacked on top of each other.
• Now, bridge up so that your body weight is supported by your forearm and foot. This means you need to extend at the elbow so that there is space between your body and the floor. You should contract your obliques to keep your body weight supported so that your hips are still in a straight line with your legs and back. Your body will naturally want to dip your hips toward the floor; however, your obliques must stay contracted to prevent this.
• Hold this position until you have held it for your target time or you can lift up, hold the position for a moment, are then lower your body back down, trying to complete a certain number of repetitions.
• Make sure you hold the position for the same amount of time or complete the same number of repetitions for the side plank on each side of your body.

Side Plank Tips

• Don't tilt your body forward or backward when performing this exercise.
• Make sure that you keep breathing while holding the bridged position. There is a tendency to hold your breath during isometric, non-moving, posses.
• You can make the side plank easier by bending your legs and bracing the position from your knees instead of your feet.

Side Plank and Sports Application

The side plank is great for improving dynamic strength and stability in rotational movements in sports. The side plank will allow athletes in throwing sports such as baseball, ultimate frisbee, football, or boxers to dynamically stabilize and produce force by rotating the trunk and utilizing oblique strength for maximal power. This increase in power is also integral for reducing the likelihood of overuse injury by reducing the stress on shoulders by allowing the obliques to increase power output without having the need for the shoulder to contribute additional force to get the desired result.