Side Plank

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Side Plank

Instructions

Preparation

Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.

Execution

Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.

Comments

Muscles are exercised isometrically. Movement can also be performed dynamically, moving hip up and down, see Side Bridge. Exercise can also be performed with straight supporting arm. Also see Spot Reduction Myth.

Easier

Exercise can be performed with bent knees. Movement can also be made easier angling body up against wall, horizontal bar or platform.

Harder

Exercise could be made more challenging with added weight on hip, although it is rarely performed in that manner.

 

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Stabilizers

Antagonist Stabilizers

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