Side plank

Side plank is an exercise that is suitable mainly for advanced and professional users due to its challenging execution. It trains both the thigh abductors and oblique abdominal muscles.

Muscles involved in the side plank

Primary

Secondary

Correct execution of the side plank

  • Lie on your left side of the body and support yourself with your left forearm. Your right arm lies stretched on the right side of your body.
  • Now lift your body into a lateral forearm support, lifting your torso and legs – only your left forearm and left foot touch the floor.
  • Tense your entire body so that your torso and legs are aligned and extended.
  • Now start with slow, controlled upward and downward movements of the pelvis and then switch sides of the body.

Common mistakes with the side plank

  • Too fast execution: Slow, precise execution of the exercise is important for this exercise. The movement amplitude is low, so that you can concentrate on an axis-correct execution without evasion.
  • Hollow back: During the tension phase, take care not to “buckle” in the lumbar spine (hollow back) – the spine should always be straight and in line.
  • Upper body turned in: The upper body remains straight during the entire movement. Bend the upper body up only as far as you can also maintain the ideal posture.
  • Moving of head and neck: Your head and neck should remain in the neutral position while performing the exercise. The head always forms a natural and loose extension of your spine.

Tips to intensify the side plank

  • To intensify the exercise you can have a barbell plate or dumbbell placed on your side (by a training partner).