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Exercise handout — move better, feel better.

Back

Side Plank (Lateral Chain Stability)

IntermediateStrengthTier T1

Trains the lateral stabilizers of the spine including quadratus lumborum and obliques. Critical for spine health and injury prevention.

Targets: Spine Chain (Full Spine)
Muscles: Obliques

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: Cushion under elbow for comfort

Dosage

3

Sets

20 sec

Reps / Time

45 sec

Rest

hold for prescribed time

Tempo

Step-by-Step Guide

Set up

  • Lie on your side
  • Place elbow directly under shoulder
  • Stack legs or stagger feet (top foot in front)
  • For easier version: bend knees to 90 degrees

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Brace your core gently

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Lift hips off the ground

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Create a straight line from head to feet (or knees)

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold the position while breathing normally

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower with control

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat on other side

Breathing

  • Breathe normally throughout
  • Don't hold breath

Form Cues

  • Don't let hips sag or pike up
  • Keep top shoulder over bottom shoulder
  • Look straight ahead, not down
  • Breathe normally

Common Mistakes to Avoid

  • Hips sagging toward floor
  • Hips piking up too high
  • Rotating forward or backward
  • Holding breath
  • Shoulder shrugging up to ear

Safety Information

If shoulder pain, place hand on opposite shoulder. Stop if sharp pain in low back.

Progressions

Add hip dips, or top leg raises, or extend to straight arm

Pallof Press (Anti-Rotation)Intermediate

Regressions

Perform from knees instead of feet. Or do shorter holds.

Dead Bug (Spine Chain Stability)Beginner

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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.