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Exercise handout — move better, feel better.
Side Plank - Full
Full side plank on your feet. Research shows this is one of the best exercises for building lumbar stability and reducing back pain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mat for comfort
Dosage
2
Sets
3
Reps / Time
60 sec
Rest
hold 20-45 seconds each side
Tempo
Step-by-Step Guide
Set up
- Lie on your right side
- Legs straight, feet stacked or staggered
- Right elbow directly under shoulder
- Forearm perpendicular to body
No image for this step. Follow the written instruction.
Step 1 of 6
Press through forearm and side of bottom foot
No image for this step. Follow the written instruction.
Step 2 of 6
Lift hips until body forms straight line
No image for this step. Follow the written instruction.
Step 3 of 6
Head to heels should be aligned
No image for this step. Follow the written instruction.
Step 4 of 6
Top arm can reach to ceiling or rest on hip
No image for this step. Follow the written instruction.
Step 5 of 6
Hold position while breathing
No image for this step. Follow the written instruction.
Step 6 of 6
Lower with control and switch
Breathing
- Breathe normally throughout
- Short breaths are okay
Form Cues
- Push hips forward and up
- Don't let hips sag
- Stack shoulders and hips
- Keep neck neutral, look forward
Common Mistakes to Avoid
- Hips dropping toward floor
- Hips rotating backward
- Shoulder forward of elbow
- Holding breath
Safety Information
Stop if shoulder pain occurs. Keep hips stacked forward.
Progressions
Add hip dips, top leg lifts, or hold longer
Regressions
Bend knees and do modified side plank
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.