High Side Plank

What is High Side Plank:

The High Side Plank is a bodyweight static core exercise primarily working the obliques. Unlike the traditional plank variations, low plank and high plank, which engage both sides of the body evenly, the side plank focuses on spinal lateral flexion strength by engaging one side at a time, performed with a straight arm for support.

Key Benefits:

  • Strength Development: Builds core strength, particularly in the obliques.
  • Stability & Balance: Enhances core control and balance, beneficial for sports and daily activities.
  • Shoulder Endurance: Strengthens the stabilizing muscles in the shoulders, improving posture and upper body stability.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Low Side Plank: A similar variation where the arm is bent instead of straight.
  • Low Plank: A bodyweight static exercise targeting the rectus abdominis, performed with bent arms.
  • High Plank: A bodyweight static exercise targeting the rectus abdominis, performed with straight arms.

How to perform High Side Plank:

  • Setup: Sit and place one hand on the ground, pointing forward.
  • Entry: While keeping your hand on the ground, adjust your body to get into the position facing at one side with the supporting arm on your side directly under your shoulder with the legs extended and stacked (or staggered for more stability) and hips in its anatomical position— keeping your body rigid and straight.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Non-Working Arm: For the other arm, either use it for support if the instability is too much for you to hold the movement or place it on your side.
  • Shoulder Rotation: Maintain neutral shoulder rotation for shoulder stability and optimal performance.
  • Scapular Position: Maintain depression and neutral protraction/retraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain posterior pelvic tilt for optimal rectus abdominis engagement and performance.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the lever - bending your legs / doing it on your knees
    • Using your other hand and foot for support
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as you can
    • Flexing or contracting your obliques as much as possible
    • Placing your feet on an unstable surface like a bosu ball
    • Doing it on a declined position - just until your body is horizontally aligned
    • Adding resistance - holding a dumbbell or something on your side
    • Progressing to a harder variation/exercise