Plank Progression: Side Plank 101

Going through the plank progression activates your entire core muscles, along with your hip and buttock muscles. It’s a good way to build strength in your entire trunk.

How can I benefit by learning this exercise?

The “Side Plank 101” is a great way to get your core muscles activated, while also building a lot of strength in your entire trunk, hips, and buttock muscles.

How do I perform this exercise?

Lie on one side with your hips and knees bent. Prop yourself up on your elbow. Activate your core muscles. Now lift your hip off the ground so that your trunk stays straight. After holding this position, return to the starting position. To make it harder, keep your hips straight in line with your body as you do the exercise.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 20 - 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Avoid twisting your trunk as you hold the plank position.

What should I watch out for while doing this exercise?

While holding the plank position, keep your hip from sagging toward the mat. Rather, keep your trunk straight as you hold during the exercise. If you find this exercise is too easy, proceed on and do the “Side Plank 201” exercise.