Procaryote
Core and abs · Strengthening

Lateral Plank

Lateral plank, 3 sets, hold 30 seconds per side

Illustration of the Lateral Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Lie on your side, support yourself on the forearm and the edge of the foot, keeping the body straight. Maintain this position by contracting the abdominal muscles without letting the hips sag.

Tips: Ensure your neck is aligned with your spine and avoid twisting the torso. Breathe calmly throughout the exercise.

Progression: When you can hold 30 seconds easily, increase the duration by 10 seconds per set or add a slight elevation to the top leg.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on your side, support on the forearm and the edge of the foot
Clinical goal
Strengthen abdominal muscles and stabilize the trunk
Also known as
side plank, lateral support, side hold

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.