Side Plank

Instructions

1
Start in a side plank position with your right forearm on the ground, elbow directly under your shoulder, body in a straight line from head to feet, and your left leg stacked on top of your right leg or with feet staggered for stability.
2
Engage your core and ensure your hips are lifted high, creating a straight diagonal line through your body. Place your left hand behind your head or across your chest.
3
Lower your left hip toward the ground by rotating your torso laterally, allowing a slight dip but maintaining proper alignment. This is the eccentric phase where obliques lengthen under tension.
4
Drive your hips back up by contracting your obliques and lateral core muscles, returning to the starting side plank position. Squeeze at the top to complete the concentric phase, then repeat for prescribed reps before switching sides.
PRIMARY MUSCLESObliques
SECONDARY MUSCLESRectus Abdominis, Transverse Abdominis, Erector Spinae, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Side Plank is an incredibly effective Strength movement designed to fully engage the Obliques. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Plyometrics development.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Obliques.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Obliques engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

To maximize the Side Plank , actively squeeze the Obliques at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Side Plank
  • Cable Side Plank
  • Banded Side Plank

Beginner Tips

If you are new to the Side Plank , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions