Side Plank Variations

🔹Side Plank Progressions🔹
The Side Plank is our go-to frontal plane core exercise that we use with pretty much everyone who comes through the gym.
Although, side plank is often viewed as a “basic exercise” it can actually be pretty tough for the beginner to do well as it relies both on trunk strength and upper body strength.
Here is a progression I will often use to build up a client’s strength in the side plank.
🔹Short Lever Side Plank: The short lever variation is a great place to start for beginners because it significantly reduces both the trunk and shoulder load of the exercise.
🔹Regular Side Plank: Once we progress to regular side plank continually progress by increasing the duration of the hold. We like to progress by increasing “breaths per set” to encourage deep abdominal breathing during the exercise.
Ie). Deep breath in the nose/out the mouth - WK 1: 3 breathes/WK 2: 4 breathes etc etc
🔹Feet Elevated Side Plank: By elevating the feet you increase the frontal plane challenge the shoulder load of the exercise.
🔹Adductor Side Plank: These aren’t for the faint of heart! We typically reserve these for our competitive athlete clients but they can be a great way to load both the adductors and the obliques simultaneously.
🔹Side Plank Row/Press/T’s: I love various dynamic variations for our gen pop clients. Things like side plank rows, presses and cable T’s can’t be a great way to challenge the dynamic stability of the position.
🔹🔹Bonus: If you have a client who struggles to support their bodyweight in a side plank either due to weakness or shoulder injury suitcase carries serve as a great alternative to develop frontal plane strength.