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Core ยท Anti-lateral flexion

Side Plank

An isolation anti-lateral flexion exercise for the obliques, done with your bodyweight. It also works the abs and abductors.

Bodyweight Isolation Time Also called: side bridge
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Obliques

Do most of the work.

Secondary

Abs and Abductors

Help during each rep.

  • ObliquesSides of the trunkPrimary
  • AbsFront of the trunkSecondary
  • AbductorsOuter hipsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Stay tall. Shoulders level, no leaning towards the load.
  3. Brace the trunk and squeeze the glutes.
  4. Walk or hold slowly and under control.
  5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

  • Hips dropping. Keep the hips up in line with the body; shorten the hold if they sink.
  • Rolling forward or back. Stack the shoulders and hips so the body faces straight ahead.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.