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Lateral Side Plank

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesGluteus Medius, Tensor Fasciae Latae
Secondary MusclesIliopsoas, Obliques, Quadriceps
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Introduction to the Lateral Side Plank

The Lateral Side Plank is a comprehensive exercise that primarily strengthens the obliques, shoulders, and back while improving balance and core stability. It's an ideal workout for fitness enthusiasts of all levels seeking to enhance their overall body strength and posture. Incorporating this exercise into your routine can boost functional fitness, aid in preventing back issues and contribute to a well-defined, toned physique.

Performing the: A Step-by-Step Tutorial Lateral Side Plank

  • Push your right hand into the ground to lift your body off the ground, forming a straight line from your head to your feet.
  • Extend your left arm upwards so it is perpendicular to your body and hold this position, ensuring your hips don't drop.
  • Maintain this position for a specified amount of time, usually around 30 seconds to a minute depending on your fitness level.
  • Carefully lower yourself back to the starting position and repeat the exercise on your left side.

Tips for Performing Lateral Side Plank

  • Engage Your Core: The effectiveness of the lateral side plank largely depends on your ability to engage your core. Make sure to tighten your abs and glutes while in the plank position. This not only maximizes the effectiveness of the exercise but also helps to protect your lower back from strain.
  • Maintain a Neutral Neck: Avoid looking down or up when you're in the plank position. Instead, keep your gaze straight ahead. This helps to maintain a neutral neck and spine, which is essential for preventing injuries.
  • Don’t Hold Your Breath: It's common for people to hold their breath during challenging exercises like the side plank. However, this can lead to increased blood pressure and decreased effectiveness of the exercise.

Lateral Side Plank FAQs

Can beginners do the Lateral Side Plank?

Yes, beginners can do the Lateral Side Plank exercise, but they might need to modify it to match their fitness level. For beginners, it's important to start slowly and focus on maintaining the correct form. They can start by holding the position for a few seconds at a time, gradually increasing as their strength improves. If the full Lateral Side Plank is too challenging, they can modify it by bending their knees or doing the exercise against a wall for support. As always, it's recommended to consult with a fitness professional or a physical therapist to ensure the exercises are being performed correctly and safely.

What are common variations of the Lateral Side Plank?

  • Lateral Side Plank with Hip Dips: In this variation, you lower your hips towards the ground and then lift them back up, which targets the obliques more intensely.
  • Lateral Side Plank with Rotation: Here, you reach your top arm under your body and then back up towards the ceiling, adding a rotational movement to work your core.
  • Lateral Side Plank with Knee Tuck: This involves tucking your top knee towards your chest while holding the side plank, which strengthens the abdominal muscles.
  • Lateral Side Plank with Arm Reach: In this variation, you reach your top arm overhead and then bring it back to the starting position, which enhances balance and stability.

What are good complementing exercises for the Lateral Side Plank?

  • Bird Dog exercise enhances the strength and balance of the core, similar to Lateral Side Planks, which can help improve the overall performance and duration of the plank.
  • Boat Pose is another beneficial exercise that complements Lateral Side Planks, as it targets the entire core, including the lower back and hip flexors, which are essential for maintaining stability in the side plank position.

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