Side Plank

About This Pose

Side Plank is the lateral core exercise. If Plank works the front of the core, Side Plank works the sides: the obliques, the quadratus lumborum, and the deep muscles running along the outer hip. Most exercise programs underwork the lateral core relative to everything else, which is why Side Plank often reveals a weakness people didn't know they had. From Plank Pose, rotate onto the outer edge of the right foot and the right hand, stacking the feet or placing the left foot in front of the right for more stability. Lift the left arm toward the ceiling. The body forms a diagonal line from head to feet, side-facing. The hips are the first thing to drop. The outer hip abductors and the obliques have to work together to keep the body lifted. When they tire, the hips sag toward the floor. This is the signal to modify or rest. Modifications: drop the bottom knee to the floor, keeping the knee and foot on the same side and extending the top leg. This significantly reduces the load and allows the exercise to be built up gradually. The gaze can go straight ahead or up at the lifted hand. Looking up challenges the balance slightly more. Side Plank directly translates to anything that requires lateral stability: carrying something on one side, stepping off a curb, running, climbing. The lateral core is doing stabilization work in most movements; we just rarely train it directly.

How to Practice

1. 1

   Begin in Plank Pose. Shift the weight to the right hand and rotate the body to open to the left.

2. 2

   Stack the left foot on top of the right, or stagger the feet for more stability.

3. 3

   Lift the left arm straight up to the ceiling, creating a T-shape with the body.

4. 4

   Stack the shoulders, hips, and ankles in one line and lift the hips away from the floor.

5. 5

   Keep the neck long and gaze forward or up at the top hand.

6. 6

   Hold for 3–5 breaths, then return to Plank and switch sides.

Benefits

• Strengthens the obliques, shoulders, and legs
• improves lateral stability