Side plank
The side plank is a core-strengthening exercise that offers numerous benefits, including improved stability, balance, and overall strength. It primarily targets the oblique muscles but also engages the transverse abdominis, glutes, and shoulders. For athletes, this exercise is invaluable for enhancing lateral core strength and stability, which is crucial for sports requiring rotational movements and balance. Regular incorporation of the Side Plank can help in preventing injuries, improving posture, and boosting athletic performance by providing a solid core foundation.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:48
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Sit on your side with your legs straight and stacked on top of each other. Support your upper body by placing your hand directly under your shoulder.
- 2Position your hip on the floor and place your free hand on your hip.
- 3Exhale and raise your hip off the floor, ensuring your body forms a straight line from your head to your feet.
- 4Hold this position for the desired duration while breathing normally.
- 5Lower your hip back to the floor and switch sides to place the opposite hand on the floor.
- 6Repeat the exercise by following the same steps on the opposite side.
Tips & Tricks
Maintain Proper Alignment: Keep your body in a straight line from head to heels. Ensure your hips are not sagging or lifting too high.
Engage Your Core: Tighten your abdominal muscles to stabilize your body. Think about pulling your navel towards your spine.
Shoulder Position: Stack your shoulder directly over your elbow to avoid placing undue stress on your shoulder joint.
Activate Your Glutes: Squeeze your glutes to help maintain the plank position and keep your hips stable.
Breathing: Don’t hold your breath. Continue to breathe steadily and deeply throughout the exercise.
Start Slow: If you’re a beginner, start with shorter intervals and gradually increase the duration as you build strength and endurance.
Lift with Control: If you choose to lift your top leg or arm, do so slowly and with control to maintain balance.
Use a Mirror or Partner: Performing the side plank in front of a mirror or having a partner watch you can help ensure you maintain correct form.
Protect Your Elbow: To avoid discomfort, place a mat or towel under your elbow, especially if you’re exercising on a hard surface.
Progression and Variation: As you get more comfortable with the exercise, you can make it more challenging by lifting your top leg or incorporating weights.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
