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Exercise handout — move better, feel better.
Side Plank
Lateral core and hip stability exercise in plank position on one arm.
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
3
Sets
20 sec
Reps / Time
30 sec
Rest
15-45 sec holds each side
Tempo
Step-by-Step Guide
Set up
- Lie on side with forearm on floor under shoulder
- Stack feet or stagger them for more stability
- Top arm on hip or reaching up
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 head to feet
No image for this step. Follow the written instruction.
Step 3 of 4
Hold position while breathing
No image for this step. Follow the written instruction.
Step 4 of 4
Lower with control
Breathing
- Breathe steadily throughout
- Don't hold breath
Form Cues
- Hips up - don't sag
- Keep body in straight line
- Stack shoulders over elbow
- Breathe throughout
Common Mistakes to Avoid
- Hips sagging toward floor
- Hips piking up
- Rolling forward or backward
- Holding breath
Safety Information
Keep shoulder over elbow to protect joint.
Progressions
Top leg raise, longer holds, add hip dips
Regressions
Knees bent (modified), 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.