Side plank

Type

Core and stability

Equipment

No equipment

Area

Lower back

Level

Advanced

Starting dose in Remedy

3 sets of 4 holds of 10 seconds per side

How to do it

1. Lie on your side with your elbow under your shoulder and your legs straight, feet stacked or staggered.
2. Brace gently and lift your hips off the floor.
3. Hold a straight line from your ankles to your shoulders for about ten seconds.
4. Lower with control. Do your holds, then switch sides.

Form cues

• Straight line from ankles to shoulders.
• Lift the hips; don’t sag or pike.

Common mistakes

• Hips dropping toward the floor as you tire. End the hold when form goes.
• Piking the hips up and back.

Easier and harder versions

• Easier: Side plank from the knees
• To make it easier: Stagger your feet, top foot in front, for a wider base.
• Harder: Suitcase carry

Why it helps a sore back

It is the progression of the kneeling side plank and one of the standard exercises for side-of-trunk endurance. Remedy moves you here once the kneeling version feels steady.

How Remedy uses it

In the app it is called Side Plank (Full). Remedy is more likely to pick it if you say your back is bothered by standing or walking or working out. A typical starting dose is 3 sets of 4 holds of 10 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.