I’ll cut right to the chase. Here are 5 awesome side plank exercises you likely haven’t tried before. These can be done at home and the gym. As you can see, all of these exercises provide a huge bang for your buck!
#1) Banded Rows From Side Plank
This side plank variation is extremely anti-rotational in nature, and is deceptively challenging! This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).
Coaching Tips:
- Attach a band around a secure surface.
- Get into a side plank position from your forearm and feet. Your shoulder should be above your elbow.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space in your midsection (think about wrinkling the front of your shirt), and squeeze your glutes.
- Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.
- In the top position, do not allow your elbow to flare out.
- Return your arm to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- In the starting/bottom position, your elbow should be close to fully extended, but not hyperextended.
- For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- On this same side, imagine you are trying to slide your forearm down towards your feet (without actually doing so). This will help you generate even more tension.
- For the duration of the exercise, your body should remain in a straight line from your head to feet. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Side Plank + Isometric Wall Press + Band Resisted Psoas Marches
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet.
- Set yourself up so you are relatively close to a wall/stable surface.
- Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.
- Press your hand on the upper side against a wall/other stable surface. Maintain this pressure for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes (on the planted side).
- While remaining in a fixed position, perform a “march” and bring your knee and thigh in towards your body.
- Gain a moment of control, then return to the starting position with complete control.
- For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage).
- On this same side, imagine you are trying to slide your forearm down towards your feet (without actually doing so). This will help you generate even more tension. Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
#3) Ball Copenhagen Plank
This exercise strengthens the adductors (inner thigh muscles), improves lumbo-pelvic stability, and shoulder and scapular stability. While this is technically not a side plank, I’m including it nevertheless.
Coaching Tips:
- Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.
- Fully extend your knee and place your lower leg and foot on a ball. As I am not stabilizing/anchoring the ball, the slightly unstable nature of the ball makes this exercise more difficult.
- If the fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the ball).
- Keep your bottom leg fully extended. If you are struggling to balance, you can keep the bottom knee bent.
- Now use your adductors and press your body away from the ball and towards the ceiling. Maintain this press for the duration of the exercise.
- Hold for your target amount of time.
- For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
#4) Side Plank Clamshell Combo + Bottoms-Up Kettlebell Hold
This exercise improves lumbo-pelvic stability, shoulder and scapular stability, grip, and strengthens the glutes.
Coaching Tips:
- Place a resistance band just above your knees. There should be resistance in the band for 100% of the exercise.
- Get into a modified side plank position from your forearm and knee/lower leg. Your body should form a straight line from your head to knees, and your shoulder should be above your elbow.
- Bend your knees to roughly 90 degrees, and place one foot on top of the other. Your knee, lower leg and foot of the bottom leg should be in contact with the floor.
- Hold a kettlebell in a bottoms-up position. For the duration of the exercise, your hand and weight should remain above your shoulder. You can modify by holding the kettlebell in a regular position.
- While keeping your feet pressed together, use your glutes on the side that is closest to the ceiling, move your knee away from the knee of the leg that is closest to the floor, and to a range where you are able to maintain proper form.
- Aside from this moving leg, the rest of your body should remain in a fixed position.
- Once you hit your end range, use your glutes to control the eccentric portion of the exercise and return your knee to the starting position. Stop the movement before the band loses resistance.
- For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), squeeze your glutes on the side that is closest to the floor and press your hips up towards the ceiling. Do not allow your hips to sag towards the floor.
- In terms of breathing, do what works and feels best for you.
#5) Feet Elevated Side Plank + Single Arm Dumbbell Reverse Flies
This exercise, which is incredibly advanced and anti-rotational in nature, improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side). Go light with the weight!
Coaching Tips:
- Get into a side plank position from your forearm and feet, and elevate your feet up a wall.
- With this exercise, your elbow can be positioned slightly ahead of your shoulder as this will allow you to drive your body into the wall. Otherwise your feet will slide down the wall. Avoid this position if it bothers your shoulder.
- Place a dumbbell on the floor so it’s approximately chest level, and slightly ahead of your body. Hold the dumbbell. Your palm should be facing you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- While keeping your body in a fixed position (aside from your arm), perform a reverse fly (or something close to it). This movement is VERY anti-rotational. Do not perform the movement by hyperextending your lower back and flaring your ribcage, laterally flexing your spine, shrugging your shoulder, or a combination of the above.
- In the top position, your arm should resemble close to a straight line, and the weight should be above your shoulder.
- Return the weight to the starting position with complete control, and maintain the side plank position. This component of the exercise is also very anti-rotational in nature.
- For the duration of the exercise, press your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to feet. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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