Exercise description of the abdominal side plank.  Learn about the abdominal side plank with videos, pictures, and other sports information.  Also learn how the abdominal side plank can improve your sports performance.

Primary muscles worked:  Obliques

Synergist Muscles:  Core

Mechanics:  Isolation

Equipment:  Open Floor Space

How to perform the exercise:  The athlete should lay on their side, and place the forearm on the ground with forearm making a 90 degre angle with the body. The legs should be stacked on each other with the body in a straight line. Next, the athlete will lift their body off of the ground, supporting their weight on the forearm and feet. The oblique on the top side of the body will be required to dynamically stabilize and support the weight of the body during this position.

Spotting the exercise:  The spotter for the side plank should make sure the athlete keeps their body in a straight line during the exercise.

Sport specific 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 integral in not only optimal performance but reducing the likelihood of overuse injury by reducing the stress on shoulders by allowing the obliques to compensate.