How to Do Side Plank

Side Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Also known as Side Plank Exercise.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Side Plank

  1. 01Lie on the side with the forearm directly under the shoulder and feet stacked or staggered.
  2. 02Lift the hips off the floor until the body forms a straight line from ankles to shoulders.
  3. 03Engage the glutes and core to prevent the hips from sagging or rotating forward.
  4. 04Hold the position for the prescribed duration while maintaining steady nasal breathing.
  5. 05Lower the hips back to the floor and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Side Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a straight line from the head to the heels by pushing the bottom hip away from the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Side Plank questions

What muscles does Side Plank work?

Side Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Side Plank correctly?

Lie on the side with the forearm directly under the shoulder and feet stacked or staggered. Lift the hips off the floor until the body forms a straight line from ankles to shoulders. Engage the glutes and core to prevent the hips from sagging or rotating forward. Hold the position for the prescribed duration while maintaining steady nasal breathing. Lower the hips back to the floor and repeat on the opposite side.

What is the A90 coach tip for Side Plank?

Maintain a straight line from the head to the heels by pushing the bottom hip away from the floor.

Is Side Plank suitable for beginners?

Side Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Side Plank?

No. Side Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes side plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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