The side plank is a good exercise for the lateral core muscles and is also known as the "lateral forearm support". This exercise is performed statically and promotes stabilization of the trunk and spine. The following muscles are trained in this exercise: Straight and lateral abdominal muscles, back extensors, gluteus (buttocks) and the thigh muscles. The kneeling version makes the normal side plank a little easier and is therefore suitable for beginners.
Lie on the floor on the left side of your body and support yourself on your left forearm. Your left shoulder should be above your elbow. Bend your knees 90° so that your lower legs are pointing backwards. Hold on to your hips with your right hand.
2
Lift your hips off the floor so that only your left forearm and left knee are in contact with the floor. Make sure that you are in one line from head to toe and that your back is straight.
3
Hold this position for the specified time and change sides after 60 seconds.
Tip
Tighten your abdominal muscles and buttocks throughout the exercise and keep your back straight. Keep your cervical spine in line with the rest of your spine. Check that your hips are not moving downwards, especially in the final phase of the exercise. Pay attention to your breathing.
Muscle groups
Primary
Abs (lateral)
Secondary
Gluteus medius
Tertiary
—
Equipment
Body weight
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
