Planking sideways

Purpose of the exercise

Strength exercise for the obliques (internal and external oblique abdominal muscles), quadratus lumborum, transversus abdominis, hip abductors (gluteus medius) and shoulder stabilisers. Improves lateral core stability, anti-lateral flexion strength and functional trunk strength. Also effective for developing shoulder blade stability (serratus anterior), improving posture and preventing low back pain.

Supplies

• Mat or soft surface
• Sufficient space to lie on your side
• No further material required

Starting position

1. Lie on your side on a mat
2. Place your forearm on the ground, elbow under shoulder
3. Stack your feet together
4. Keep your body in a straight line
5. Place your top hand on your hip, in front of your chest or towards the ceiling
6. Tighten your core

Implementation

1. Lift your hips off the ground
2. Push through your forearm and feet
3. Bring your body into perfect straight line (head to feet)
4. Keep your pelvis horizontal (do not lower it)
5. Tighten your obliques, core and buttock
6. Keep your body stable (no rocking)
7. Hold this position statically
8. Breathe calmly (do not hold your breath)
9. Hold for the prescribed time
10. Release controlled back to the ground
11. Switch sides

Points of interest

• ✓ Keep your body in a perfectly straight line
• ✓ Constantly tighten your core and obliques
• ✓ Keep your pelvis horizontal (actively holding up)
• ✓ Push actively through your forearm (shoulder active)
• ✓ Stack your feet exactly on top of each other
• ✓ Keep your head in line with your spine
• ✓ Breathe calmly
• ✗ Avoid sagging your hips (most common mistake)
• ✗ Don't let your shoulder pull at your ear
• ✗ Don't twist your torso forward or backward
• ✗ Don't let your upper hip roll backwards
• ✗ Don't hold out longer than technique allows
• ✗ Don't forget to train both sides equally

When this exercise?

This exercise is suitable for athletes with good basic core strength who want to develop lateral stability. Ideal as part of complete core-training programmes. Very effective for athletes in rotational sports (tennis, golf, baseball) and for prevention of low back pain. Perfect for improving functional core strength in the frontal plane. Also valuable in rehabilitation after back injuries to build lateral core strength (in consultation with physiotherapist). Suitable as a daily challenge or as part of plank variations. In case of acute back pain or shoulder pain, have it assessed by a physiotherapist first. Start with the knee variation if the full side plank is too heavy. Aim for at least 30-60 seconds per side before progressing to more difficult variations.