How to Perform a Proper Side Plank | San Diego Chiropractic and Functional Fitness, by Peak Form Health Center on YouTube. 1 min 38 s.
- Video length
- 1 min 38 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie on your side on the mat with your legs straight and stacked on top of each other. Rest your forearm on the floor under your shoulder.
Bend your elbow to 90 degrees so your forearm points forward and your shoulder sits directly above it. Keep your hand in a loose fist.
Press your forearm into the floor and lift your hips until your body forms a straight line from head to feet.
Squeeze your glutes and brace your abs as if bracing for a light punch. Keep your neck long and look straight ahead.
Hold the position for 20 to 30 seconds while breathing normally. Do not let your hips sag or rotate toward the floor.
Lower your hips slowly to the mat, then turn over and repeat on the other side for the same time.
Do 2 to 3 holds per side, resting about 30 seconds between holds.
If the full version is too hard, bend your knees to 90 degrees and rest on your knee instead of your feet.
Tips and common mistakes
Stop the hold as soon as your hips drop or your shoulder starts to ache, rather than pushing through bad form.
Keep your top hand on your hip or reach it toward the ceiling, not behind your head, to protect your neck.
Breathe steadily through each hold instead of holding your breath.
If you have back pain or an injury, check with a doctor or physio before adding planks to your routine.
Questions
How long should I hold a side plank?
Start with 20 to 30 seconds per side and build up as your form stays solid. Two or three holds per side is plenty for most beginners.
Which muscles does the side plank work?
It mainly targets the obliques and the deeper core muscles on the side you are holding. It also works your shoulder, glutes and hip stabilisers.
Why do my hips keep dropping?
Your core or glutes are tiring, or your setup is off. Bend your knees, shorten the hold and check that your elbow sits right under your shoulder.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
