Elite Physique The New Science of Building a Better Body

Side Plank
SIDE PLANKS
Twenty years ago, most people had never seen a side plank. Thanks to McGill’s research,
it’s a foundational exercise in any core training program. This exercise strengthens your
lateral trunk and hips using nothing but your body weight for resistance.
HOW TO DO IT
1. Prop your body up on your right forearm, with your elbow resting directly below
your shoulder. Your body is in a straight line from neck to ankles, with your left
foot resting directly in front of your right (see figure).
2. Hold for the desired time, and then switch sides so your left forearm rests on
the ground.
ADVANTAGE
Side planks strengthen the obliques, quadratus lumborum, and gluteus medius.
COACHING CUES
• Terminate the exercise as soon as the hips drop toward the floor.
• To make the exercise more challenging, attempt to pull your elbow toward your
hip. The elbow won’t move, but you’ll feel greater activation of the latissimus
dorsi and lateral trunk muscles.
• To make it easier, perform it with your knees bent and resting on the floor.
120