Strength · Bodyweight · Beginner · ~2 min
Side plank
Lateral trunk and hip strength for side-to-side movement and control when reaching for wide shuttles.
▶ Core Exercise: Side Plank — Children's Hospital Colorado (YouTube)
More videos: How to Do a Side Plank | Ab Workout (Howcast) · How To Do A Side Plank | The Right Way | Well+Good (Well+Good)
Prescription2 × 25 s each side · rest 30 s
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
Lie on your side, forearm under shoulder, knees bent (easier) or legs straight and stacked.
How to do it
- Lift hips until body is straight.
- Keep the top hip stacked over the bottom hip.
- Hold, lower, switch sides.
Technique cues
- Long line from head to knees/feet
- Push the floor away with the forearm
Common mistakes
- Hips rolling backward
- Shoulder sinking toward the ear
Easier
From the knees.
Harder
Top leg lifted, or Copenhagen side plank.
Safety
- Regress if the supporting shoulder is uncomfortable.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.