How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Side Plank
Lateral brace. The side people skip.
Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Side Plank
NASM
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 20–40s each.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Elbow under shoulder, feet stacked or staggered, hips up.
Cues
- Don’t roll forward
- Neck packed
- Breathe
Common mistakes
- Hips sagging
- Holding the breath
- Shoulder shrugged into the ear
Home swap
Knee side plank
