Skip to main content
Side Plank
Beginner

Side Plank

Develop lateral core strength and stability. Essential for preventing injury and building balanced core development.

2-4 weeks

Focus Areas

Core Foundation Core Shoulders

Prerequisites

30-second regular plank
Basic shoulder stability
Understanding of alignment
No shoulder injuries

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

Hip control essential for proper side plank alignment

Coming Soon

Foundation

shoulder-stability

Shoulder strength supports side support position

Coming Soon

Progression

side-plank-variations

Add leg raises and arm movements for complexity

Coming Soon

Progression

Human Flag

The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.

Advanced Elite
2-3 years

Progression

lateral-core-work

Various exercises to develop lateral core strength

Coming Soon

Learn This Skill In These Classes

img_4359.jpg

Foundation Classes

Build a solid foundation of upper-body, lower-body and core strength for beginners.

Ready to Master Side Plank?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment