Side Plank
Develop lateral core strength and stability. Essential for preventing injury and building balanced core development.
Focus Areas
Prerequisites
Side Plank
Develop lateral core strength and stability. Essential for preventing injury and building balanced core development.
Prerequisites
The side plank targets the often-neglected lateral core muscles, creating balanced stability around the entire midsection. This exercise develops the obliques, quadratus lumborum, and lateral hip stability while teaching anti-lateral flexion—the ability to resist side bending forces. The unilateral nature also reveals and addresses imbalances between sides common in most practitioners.
Beyond Movement incorporates side planks throughout programming to ensure comprehensive core development. The progression from knee-supported holds to full side planks with leg raises creates achievable milestones while building toward advanced movements like human flags. We emphasize proper shoulder stacking and hip alignment to maximise effectiveness while preventing compensation patterns.
Side plank strength proves invaluable for both athletic performance and injury prevention. The lateral stability developed enhances performance in rotational sports while protecting the lower back from injury. The exercise also improves the lateral hip stability crucial for single-leg activities like running and jumping, making it valuable for athletes across all disciplines.
Prerequisites
Master these skills first:
- 30-second regular plank
- Basic shoulder stability
- Understanding of alignment
- No shoulder injuries
Common Mistakes
Avoid these errors:
-
Hip sagging
Instead: Maintain straight line from head to feet
-
Forward hip rotation
Instead: Stack hips vertically
-
Poor shoulder position
Instead: Stack directly over elbow
-
Neck strain
Instead: Maintain neutral position
-
Holding breath
Instead: Breathe throughout
Related Skills
Foundation
hip-stability
Coming Soon
Foundation
shoulder-stability
Coming Soon
Progression
side-plank-variations
Coming Soon
Progression
Human Flag
The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.
Progression
lateral-core-work
Coming Soon
