Muscle Groups: Abdominals, Obliques, Deltoids
Importance: The side plank is a great exercise for helping improve balance and spinal stability. In
addition, it also builds upper-body and core strength. It is an excellent static exercise that
targets the obliques and requires no spinal flexion.
Lie on one side of your body with your legs fully extended and stacked on top of one another.
Using your elbow and forearm, prop your body up while keeping a straight line from head to toe.
Place feet so that they are stacked on top of one another
Keep your hips hips elevated off of the floor and in a straight line with the rest of your body
Make sure your abs stay tight throughout the exercise, and keep your elbow stacked under your shoulder
Find a comfortable position for your free arm; hand on hip or arm extended above
Repeat on the opposite side
Squeeze your glutes to help stabilize
Keep your neck in line with your spine
Do not let your hips drop toward the floor
Progression/Regression: One-knee side plank, double knee side plank, loaded side plank, side plank on
Sample Workout: 5 Rounds
Plank Hold-45 seconds
Side Plank (R)-30 seconds
Side Plank (L)-30 seconds
Hollow Rocks-20 reps