Direct Muscles

• Obliques
• Transverse abdominis
• Rectus abdominis

Synergist Muscles

• Quadratus lumborum
• Psoas major
• Hip adductors

The side plank is one of the exercises that target doubles layers of muscle along the sides of your core, the obliques. Obliques helps with lateral flexion – bending the torso sideways, rotating, twisting the torso, and flexing, rounding the spine. Very few moves are as good for your core as the side plank. Yet, it’s often not included in the strength training regimen. Ignoring side plank most often means a weak core which can lead to back problems.

Benefits of Side Plank

Some of the key benefits of adding the side plank to your workout program are:

Strengthen Deep Intrinsic Muscles- Side plank targets the deep core muscles like transverse abdominis, quadratus lumborum, and obliques.

Stabilizes Spine- Side planks work the deep spinal stabilizing muscles like quadratus lumborum. Strong lateral core muscles mean a low incidence of back pain.

Improves Your Balance- Side plank is an open-chain exercise as we reduce our contact with the floor in this exercise. The extra effort required to balance requires deep stabilizing muscles to engage. These stabilizing muscles improve our balance.

Healthy Posture- Side plank is a lateral move. It engages transverse abdominis, quadratus lumborum and gluteus medius. The strength in these muscles helps us find a neutral spine and a tall posture.

How to Hold a Side Plank

• Grab a mat or a soft non-slippery surface to rest your hand on. 
• Lay down on one side with your legs straight and feet stacked on top of each other. 
• Place your right elbow or hand under your shoulder.
• Lift your hips off the mat so that you’re supporting your weight on your elbow or hand and bottom foot.
• Aim to hold this position for 30 to 60 seconds
• Build up the time as you progress.
• Repeat on your left side.

Safety Tips 

Side planks should be avoided if you have shoulder or arm injury. If you feel pain in the shoulders, arm, or core during exercise, stop the exercise and consult a doctor.

Common Mistakes

It’s important to balance on the side of your foot and not the sole of foot.

Keep your head and neck neutral. 

Try to keep your hips square and lifted. Engage your abdominal and gluteal muscles to avoid sagging hips.

If you find it hard to hold a side plank, perform the exercise from your knees. 

Side planks are great for shoulder, hips, and spine stability. It’s worth adding this move to our core strengthening routine.

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