Setup and loading
Feet stacked or staggered.
How to do the side plank step by step
- Lie on your side resting on your forearm, elbow under your shoulder.
- Lift your hips until your ankles, hips and head line up.
- Hold the position while breathing, then switch sides.
Form cues
- Hips high
- Body in a straight line
Common mistakes
- Letting your hips drop
- Rotating your torso toward the floor
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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