Core
Side Plank
A foundational stability movement for developing lateral core strength and pelvic control.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your right side with your legs straight and your left foot stacked directly on top of your right foot.
Prop your upper body up on your right elbow and forearm, ensuring your elbow is positioned directly under your shoulder.
Engage your core and lift your hips off the floor until your body forms a straight line from your head to your feet.
Hold this position while breathing deeply and maintaining a neutral neck position aligned with your spine.
Keep your hips pushed forward and your chest open to prevent your torso from rotating toward the ground.
Slowly lower your hips back to the start position and repeat the process on the left side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag toward the floor as the core fatigues.
- Rounding the upper shoulder forward instead of keeping the chest open.
- Placing the elbow too far forward, which increases stress on the shoulder joint.
- Holding the breath instead of maintaining steady diaphragmatic breathing.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.