Execution 1 . Form a side pillar or bridge by supporting your
body in a side-lying position with just one foot and one forearm touching the ground. Stack the legs and place the hand of the upper arm on the hip. 2. Keep the body in a straight line from head to foot with a neutral head and neck position. Squeeze the glutes and keep the forearm of the lower arm pOinted straight ahead. 3. Hold for time. Depending on your exercise level, hold for 15 to 60 seconds. Muscles Involved
Primary: External oblique, internal oblique, gluteus medius, quadratus lumborum Secondary: Rectus abdominis, erector spinae (spinalis, longissimus, iliocostalis), multifidus
Exercise Notes
The side plank is an incredibly functional exercise that trains the obliques and gluteus medius in an isometric fashion, which is akin to their stabilizing role during many dynamic activities. Keep the entire body in neutral position and keep the core and glutes tight. Many people unknowingly lean forward or backward, set up in a twisted position, or bend at the hips when performing this movement. This is a core�stability exercise, so you need to resist motion and keep your body in a long, athletic position. Variation Short-Lever Side Plank
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