Side plank

Also known as: Vasisthasana.

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Technique

1. From Plank position, rotate to one side, keeping the wrist, elbow and shoulder in alignment.
2. Turn the hips and chest to face the side.
3. Stack the top foot on top of the base foot.
4. Reach the top arm straight up in alignment with the base arm.

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Form tips

• The base arm and leg are the foundation. From there, try to feel a strong lift in the side body.
• Keep your whole body in one plane.
• Do not let your shoulder shrug: push it away from you.
• Do not let the hips sag down.
• If this is too difficult, opt for the Knee-support side plank.

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Muscles

Individual muscles

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

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Equipment

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Appears in

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Progressions

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Regressions

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