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Exercise handout — move better, feel better.
Side Plank (Full)
Full side plank with straight legs for advanced lateral core strength. Builds the oblique and hip strength essential for SI stability.
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
Dosage
2
Sets
30 sec
Reps / Time
45 sec
Rest
20-45 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Lie on your side with legs straight
- Stack feet on top of each other
- Place forearm on floor, elbow under shoulder
No image for this step. Follow the written instruction.
Step 1 of 4
Lift hips off floor
No image for this step. Follow the written instruction.
Step 2 of 4
Create straight line from ankles through shoulders
No image for this step. Follow the written instruction.
Step 3 of 4
Keep core braced and hips stacked
No image for this step. Follow the written instruction.
Step 4 of 4
Hold for prescribed time
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Straight line from ankles to head
- Don't let hips sag or pike
- Top hip stacks over bottom hip
- Breathe throughout
Common Mistakes to Avoid
- Hips sagging down
- Hips piking up
- Rolling forward or backward
- Holding breath
Safety Information
Stop if shoulder pain. Regress to knee-down if needed.
Progressions
Add top leg lift, add arm reach, longer holds
Regressions
Knee-down variation, shorter holds
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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.