Logan Steele
The side plank is an effective exercise for targeting the obliques, which are the muscles that run along the sides of your core. It also works the rectus abdominis, famously known as the six-pack muscle, as well as the serratus anterior, which helps to move your shoulder blade. Additionally, the side plank engages your shoulder muscles, the lat muscles in your upper back, and your glutes. This exercise is particularly beneficial for strengthening your core, improving stability, and protecting your spine. It is a great way to improve overall fitness and can be modified to suit different needs and challenge various muscle groups.
| Characteristics | Values |
|---|---|
| Muscle groups | Obliques, abdominal muscles, triceps, hamstrings, gluteus maximus, gluteus medius, lower-back muscles, latissimus dorsi, deltoids, serratus anterior, multifidus, quadratus lumborum, gluteus minimus |
| Benefits | Strengthens and tones core, improves balance and coordination, protects spine, improves posture, reduces risk of back injuries, ankle injuries, knee pain, and hip injuries |
| Risks | Muscle or joint strain, spinal damage if not performed correctly |
| Variations | Remedial side plank, straight-arm side plank, side plank with raised top arm or leg, side plank with elevated feet |
| Tips | Maintain straight spine and body alignment, keep hips lifted, rest 24-48 hours before training same muscle groups |
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What You'll Learn
Side planks work your obliques
Side planks are an excellent way to strengthen your core and improve your balance. They are especially beneficial for working the obliques, the muscles that run along the sides of your abdomen.
Obliques are often overlooked, but they are crucial for core stability and spinal health. By targeting these muscles, side planks help to protect your spine, improve your posture, and reduce your risk of back injuries. Strong obliques also make it easier to rotate and bend your trunk, enhancing your overall ease of movement.
To perform a side plank, start by lying on your side with your forearm flat and elbow directly under your shoulder. Ensure your legs are extended and stacked, with your feet touching the floor. Engage your core muscles and lift your hips until your body forms a straight line from head to toe. It is important to keep your spine straight and maintain proper alignment to avoid putting strain on your hips and back.
For beginners, it is recommended to start with modified side planks or remedial side planks to build strength and balance. You can also add variations to the basic side plank, such as raising your top arm or leg, to increase the challenge and engage additional muscle groups, including your shoulders, lats, glutes, and abs.
Incorporating side planks into your workout routine can help you develop a strong and stable core, improve your balance and coordination, and reduce the risk of injuries, especially back injuries. It is a simple yet effective exercise that provides numerous benefits for your overall fitness and wellbeing.
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They strengthen your core
The side plank is an excellent exercise for strengthening the core. It works the obliques, which are the muscles that run along the side of your core. Keeping your obliques strong can make it easier to rotate and bend your trunk, and they also help to protect your spine.
Side planks also work the deep spinal stabilizing muscle, the quadratus lumborum, which is part of the posterior abdominal wall. Keeping this muscle strong can help reduce your risk of a back injury. Unlike crunches and sit-ups, side planks don't put pressure on your lower back.
In addition to the obliques and quadratus lumborum, side planks also engage your shoulder muscles, the lat muscles in your upper back, and your glutes. The glute medius plays a crucial role in stabilising the pelvis during leg movements and preventing the pelvis from dropping to the opposite side while performing a plank. This works together with the gluteus minimus, which aids in hip abduction. Training these muscles contributes significantly to additional hip stability, which can even translate to a stronger and deeper squat.
Side planks are also great for the shoulders because they place them under resistance from an angle that we don't typically experience. This trains the serratus anterior, a similarly overlooked muscle group, and improves your ability to push sideways while maintaining a stable shoulder blade.
Overall, the side plank is an excellent exercise for strengthening the core and improving stability. It works multiple muscle groups simultaneously and can help to reduce the risk of back injuries.
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Side planks improve balance
Side planks are an excellent way to improve your balance. They are a unilateral exercise, which means you train each side of your body individually. This is important because it forces you to address imbalances in your body. For example, something as simple as crossing one leg more than the other can lead to imbalances in the QL muscles that result in pelvic instability and hips dropping during regular gait.
Side planks also strengthen your core, which is essential for improving your balance and stability. By targeting the obliques, the muscles that run along the side of your core, side planks help to stabilize your core during movement. This is particularly beneficial for athletes, as it allows them to more efficiently transfer energy into the ground during sprinting.
Additionally, side planks work the deep spinal stabilizing muscle, quadratus lumborum, which helps to protect your spine and reduce your risk of back injuries. Unlike crunches and sit-ups, side planks don't put pressure on your lower back, making them a great option for those with back issues.
To perform a side plank, start by lying on your side with your forearm flat and your elbow directly under your shoulder. Your legs should be long with your feet stacked on top of each other. Rotate your shoulders outward to engage your lats, and pull your forearm down toward your midsection to create tension. Then, tuck your pelvis, squeeze your glutes and quads, and engage your core. Lift your hips off the floor and hold your body in a straight line from head to toe.
If you're a beginner, you can modify the side plank by performing it from a seated position. Lower down so your weight is supported on your hip and the side of the thigh closest to the floor. Keep your upper hip and shoulder directly above the lower and spend up to one minute in this position before switching sides. As you get more comfortable, you can work towards the full side plank position.
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They protect your spine
The side plank is an excellent exercise for protecting your spine. It is a simple yet effective exercise that targets the obliques, the muscles that run along the side of your core. By strengthening these muscles, side planks help to protect your spine and improve your posture. Strong obliques make it easier to rotate and bend your trunk, and they also play a role in stabilising your torso.
Side planks also strengthen your core, which is essential for protecting your spine. A strong core helps to provide structural stability and assists with pelvis movement. It also helps to reduce lower back pain and the risk of back injuries. Unlike crunches and sit-ups, side planks don't put pressure on your lower back. Instead, they boost your core endurance and improve your balance and stability.
The side plank is an isometric exercise, which means your muscles are contracted in one position during the entire movement. This type of exercise strengthens the muscles supporting your spine, including your glutes, hip flexors, and quadriceps. It also targets the rectus abdominis, transverse abdominis, and erector spinae core muscles, which work together to maintain spinal stability.
By strengthening these supporting muscles, side planks help to protect your spine during dynamic movements that involve twisting and throwing. They also improve your overall body mechanics, reducing back strain and contributing to long-term spinal health. Additionally, side planks can help to manage and prevent pain in the lower back, hips, and other areas of the body.
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Side planks reduce the risk of back injuries
The side plank is an excellent exercise for strengthening the obliques, which are the muscles that run along the side of your core. These muscles help you rotate and bend your trunk, improve your posture, and protect your spine. By keeping your obliques strong, you can reduce your risk of back injuries.
In addition to the obliques, the side plank also engages other muscle groups that contribute to spinal stability and a reduced risk of back injuries. One such muscle is the quadratus lumborum, a deep spinal stabilizing muscle that connects the pelvis, ribs, and lumbar spine. Keeping this muscle strong helps reduce the risk of back injuries. The side plank also works the multifidus muscles that run down either side of the spine, further enhancing spinal stability.
The gluteus medius and gluteus minimus muscles are also targeted during a side plank. These muscles play a crucial role in stabilizing the pelvis and hips during movement. By strengthening these muscles, you reduce the likelihood of issues like ankle and knee pain, twisted ankles, and dislocated hips. Additionally, the side plank trains the serratus anterior, a muscle group that improves your ability to push sideways while maintaining a stable shoulder blade.
Unlike crunches and sit-ups, the side plank does not put pressure on your lower back. Instead, it boosts your core strength and improves your balance and coordination. This exercise is an excellent way to strengthen your deep core muscles, which is essential for avoiding back issues and protecting your spine. Research has shown that core muscle-strengthening exercises, especially side planks, can reduce an athlete's injury rate, including hamstring injuries.
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Frequently asked questions
A side plank works the obliques, the muscles that run along the side of your core. It also works your abdominal muscles, triceps, hamstrings, gluteus maximus, gluteus medius, lower-back muscles, shoulder muscles, lat muscles in your upper back, and multifidus muscles.
Begin by lying on your side with your forearm flat and your elbow directly under your shoulder. Your legs should be long with your feet stacked on top of each other. Your chin should remain tucked throughout the movement. Rotate your shoulders outward to engage your lats, and pull your forearm down toward your midsection to create tension. Tuck your pelvis, squeeze your glutes and quads, and engage your core. Then, lift your hips off the floor so your body forms a straight line from head to toe.
Hold a side plank for 20-30 seconds, then repeat on the other side. If you're a beginner, do 1 set per side and work up to 3 sets per side as the exercise gets easier.
Side planks strengthen your core and improve your balance and coordination. They also protect your spine and reduce your risk of back injuries.
Once you've mastered the basic side plank, you can try straightening your supporting arm, lifting your top leg, or reaching your top hand above you. You can also try adding a rotation to your side plank to engage your shoulder muscles, lat muscles, glutes, and abs.
