Side Plank

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Springload:

1 white

Duration:

60-90 seconds

Regression:

on the knees

Progression:

On the toes

3-POINT SET-UP:

  1. Right/Left elbow on the (front platform / carriage)

  2. Knees on the (carriage / platform) facing the _____

  3. Hips up

Body Part • Direction • Action Verb:

  • No movement. Just hold.

Range of Motion:

  • N/A

 Kinetic Checkpoints:

HEAD:
❌ Allow your head to hang towards the floor

✅ Keep a neutral neck position

SHOULDERS:
❌ Sink into your supporting shoulder (winged scapula)
❌ Allow top arm to go behind you

✅ Aim for a neutral scapular position
✅ Take your top arm slightly in front of you (think: ballerina second position arms)

HIPS:
❌ Allow top hip to rock back or open towards the ceiling
❌ Lift your hips so high that you have a “rainbow” (aka: lateral flexion)
❌ Allow your hips to sink towards the carriage or rest on the carriage

✅ Keep your top hip directly above your bottom hip
✅ Keep your hips high enough to stay in a neutral spine but not so high that you are side-crunching

KNEES:
❌ Allow your top knee to be in front of or behind your bottom knee

✅ Keep your knees stacked on top of each other
✅ OPTION: Externally rotate your top hip into a “clam” or “figure 4” position to help activate the outer glutes - this can help clients who are struggling to maintain neutral spine or neutral pelvis

HANDS/FEET:
❌ Perform side plank on your hands
❌ Allow your top foot to rest behind your bottom foot
❌ Allow your ankles to touch the carriage

✅ Keep your feet stacked
✅ Keep your ankles OFF the carriage when on your feet. Just the outer portion of your foot is in contact with the carriage

Talking Points:

  • Side Plank is a core stability exercise and therefore we want a neutral spine

  • Side Plank is NOT a lateral flexion or “side-crunching” exercise so we are not looking to have an arch or “rainbow” shape

  • We do NOT want to lift our hips “as high as you can”

  • We want our hips high enough to maintain a neutral spine

  • The KEY to a successful side plank is getting the shoulder blades in a neutral position! We usually struggle most with this aspect of the side plank

  • Yes, Side Plank can be strenuous on the upper body BUT it shouldn’t be painful - incorporate your upper back, postural muscles and entire core to support your bodyweight as opposed to dumping into your shoulder joint

Common Mistakes.