Movement library · Core
Side plank
Builds the side of your trunk that keeps your spine steady when you carry, twist and walk.
Start here2 sets of 8 to 10 reps per sideSlow and controlled, pain-free range
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Lie on your side, forearm on the floor with your elbow under your shoulder, legs stacked.
- Lift your hips until your body makes a straight line from head to feet.
- Lower slowly until your hip lightly touches the mat, then lift again. Finish one side, then switch.
Common mistakes
If you see these, slow down and reset.
- Dropping into the floor instead of lowering with control.
- Shoulder shrugging up toward your ear.
Make it fit you
Easier
From your knees: knees bent behind you, lift and lower your hips in line with your shoulders.
Harder
After your last rep, hold the top position for 20 to 30 seconds.