The Side Plank - How To Do It RIGHT, by Redefining Strength on YouTube. 5 min 36 s.
- Video length
- 5 min 36 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie on your side with your legs straight and stacked on top of each other. Rest your bottom forearm on the mat with your elbow directly under your shoulder.
Bend your knees slightly at first if you are new to the move. This shortens the lever and makes the hold easier to control.
Press your bottom forearm into the floor and lift your hips until your body forms a straight line from head to feet.
Stack your top hip over your bottom hip and squeeze your glutes so the hips do not roll forward or back.
Brace your core as if bracing for a light punch. Pull your belly button in and keep your ribs down.
Reach your top arm straight up or rest it on your top hip. Keep your neck long and look straight ahead.
Hold for 20 to 30 seconds while breathing steadily. Lower your hips with control and switch sides.
Do 2 to 3 holds per side. Once 30 seconds feels easy, straighten your legs or lift your top foot for more challenge.
Tips and common mistakes
Do not let your hips sag toward the floor, since that shifts the load onto your lower back.
Keep your bottom elbow under your shoulder to avoid shoulder aches during the hold.
Push the floor away with your forearm to engage your shoulder and upper back.
Stop the set when your form breaks rather than holding longer with a sagging hip.
Questions
How long should I hold a side plank?
Start with 20 to 30 seconds per side and build up over a few weeks. Quality of the hold matters more than the total time.
Why do my shoulders hurt during a side plank?
Your elbow is probably not under your shoulder, or you are sinking into the joint. Press your forearm into the floor and keep the shoulder active.
Can I do a side plank on my knees?
Yes. Bend your knees and rest them on the mat to make the move easier while you learn the hip and core position.
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.
