Strength
Side plank right
Build a resilient core and stable spine with this fundamental lateral stability movement.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your right side with your legs straight and your feet stacked directly on top of each other.
Place your right elbow directly under your right shoulder with your forearm flat on the ground and fingers pointing away from your body.
Engage your core and lift your hips off the floor until your body forms a straight line from your head to your ankles.
Place your left hand on your hip or extend it toward the ceiling while keeping your gaze forward.
Hold this position while breathing deeply, ensuring your hips do not sag toward the floor or rotate forward.
Lower your hips back to the starting position with control once the set duration is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag toward the floor
- Placing the elbow too far forward rather than directly under the shoulder
- Rotating the chest or hips forward instead of staying stacked laterally
- Holding your breath instead of maintaining steady respiration
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.