Side Plank
Side Planks are a core exercise and primarily target the oblique muscles. To a lesser degree, they also work the transverse abdominis and the gluteus medius.
Equipment
Bodyweight
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
The Side Plank is a highly effective isometric exercise that targets the oblique muscles, which are crucial for core stability and overall functional strength. By engaging the lateral muscles of the abdomen, the Side Plank not only enhances core endurance but also improves balance and posture. This exercise is particularly beneficial for athletes and individuals looking to fortify their midsection against injuries and enhance their performance in various physical activities. Additionally, the Side Plank can be easily modified to suit different fitness levels, making it a versatile addition to any strength training or hypertrophy-focused workout regimen.Execution
How to Perform a Side Plank
Setup
- Lie on your side with your legs extended and stacked on top of each other. Your elbow should be directly under your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Place your top hand on your hip or extend it straight up towards the ceiling for added balance.
Execution
- Hold the position, keeping your body in a straight line and your core engaged.
- Maintain a neutral neck by looking straight ahead or slightly down.
- Breathe steadily and deeply throughout the hold.
Finishing
- Slowly lower your hips back to the ground in a controlled manner.
- Switch sides and repeat the exercise for the same duration on the opposite side.