Exercises / Core / anti-movement
Side plank
Core / anti-movement Bodyweight Complexity 3/5
Working position
Setup
Lie on your side, forearm under the shoulder, feet stacked or staggered.
Execution
Lift the hips so the body is a straight line, hold, then lower under control.
Coaching cues
- Stack the shoulder over the elbow
- Lift the hips fully
- Breathe normally
Common fault
Hips sagging toward the floor
Fix: Drop to bent knees, or shorten the hold.
Muscles trained
Primary: External oblique (obliques)Transversus abdominis (TVA)
Secondary: Deltoid (delts)Gluteus medius (side glute)
Regression and progression
Easier: Dead bug
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.