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.
beginnerHomeCult StudioCult Gym floorOutdoor
Core · Bodyweight
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
