Side Plank
(forearm)
anti-extension/ anti-lateral flexion
The Side Plank is a uni-lateral, isometric exercise that is both anti-extension and anti-lateral flexion. There is greater demand for the transverse abdominals, abductors and adductors of the hip, and the internal and external obliques to maintain stability when performing the side plank. Adding anti-lateral flexion exercises to a workout program will improve athlete performance as well as overall strength and stability.
how to perform the Side Plank (forearm)
Begin on your side. Position your elbow directly under shoulder. Foot placement can be stacked (one foot on top of the other) or staggered (one foot in front of the other). A staggered stance will provide for stability. Initiate the exercise on your side by extending your hips away from the ground. Form a straight line from shoulder to ankle. Hold the position for the designated time. Do not allow your hip to drop. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30-seconds and work up to 1min before attempting the alternate below.
Side Plank
(straight-arm)
anti-extension/anti-lateral flexion
The Side Plank is a uni-lateral, isometric exercise that is both anti-extension and anti-lateral flexion. Greater emphasis is demanded on the transverse abdominals, abductors and adductors of the hip, and the internal and external obliques to maintain stability by resisting lateral (side bending) forces in the lumbar spine. Uni-lateral (single-side) exercises expose and improve muscular strength imbalances.
how to perform the Side Plank (straight-arm)
Begin on your side. Position your wrist directly under shoulder and extend your free arm towards the ceiling. Foot placement can be stacked (one foot on top of the other) or staggered (one foot in front of the other). A staggered stance will provide for stability. Initiate the exercise on your side by extending your hips away from the ground. Form a straight line from shoulder to ankle. Hold the position for the designated time. Do not allow your hip to drop. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30-seconds and work up to 1min before attempting the alternate dynamic side plank.
