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Technique

  1. From hands and knees, open the hips and chest to one side, reaching that leg back straight and grounding through the inside edge of the foot.
  2. The other leg stays in a kneeling position with the toes curled under for extra support.
  3. Reach the top arm straight up in alignment with the base arm.
  4. Keep the head in alignment with the spine

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Form tips

  • Work to open the hips and chest to the side.
  • Avoid collapsing in the base shoulder: push the ground away from you.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Shoulders
  • Rotator cuff
  • Glutes

Secondary

  • Neck
  • Abs
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Middle deltoid
  • Supraspinatus
  • Gluteus medius
  • Gluteus minimus

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunklateral flexion
Shoulderabduction
Hipabduction
trains stretches

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Progressions

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Side plank

Beginner
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Side plank knee-to-elbow

Novice
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Side plank dip

Novice
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Side plank toe touch

Intermediate
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Side plank leg raise

Novice
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Hollow side body hold arms down

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.