Side plank
Quick Overview
Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.
Difficulty: Intermediate
Equipment: None (Bodyweight) or Yoga Mat
Target Muscles
- Obliques
- Transverse Abdominis
- Quadratus Lumborum
Secondary Muscles
- Gluteus Medius
- Deltoids
- Adductors (of bottom leg)
How to Perform
- Lie on your right side with your legs straight and stacked.
- Place your right elbow directly under your shoulder, forearm flat on the ground perpendicular to your body.
- Engage your core and lift your hips off the floor until your body forms a straight line from head to feet.
- Avoid letting your hips sag. Your top hand can be on your hip or extended upwards.
- Hold for the desired duration, then switch sides.
Common Mistakes to Avoid
- Hips sagging towards the floor.
- Shoulder not aligned over the elbow.
- Rotating the torso.
- Holding breath.
Benefits of Side plank
- Strengthens oblique muscles.
- Improves lateral spinal stability.
- Enhances core endurance and balance.
- Can help address muscle imbalances.