Side Plank
core exercises Obliques, quadratus lumborum, lateral stabilizers
Anti-lateral flexion hold to strengthen the lateral core.
Execution
- Side-lying on forearm and edge of the foot
- Lift hips to form a straight line
- Hold 30-45 seconds per side
- 3 sets per side
Cues
- Drive the hip up
- Keep ribs stacked over pelvis
- Body stays long
Common Errors
- Hips sagging
- Trunk rotation
- Breath holding
Progressions
- Knees -> Feet -> Top leg elevated -> With hip movement
Related Patterns
- lumbar hyperlordosis
- anterior pelvic tilt
- lateral pelvic tilt
- lower crossed syndrome