Exercise library
McGill Big 3
Side Plank (from feet)
How to do it
- 1Lie on your side with your legs straight, elbow under your shoulder, and body in a straight line from elbow to shoulders.
- 2Lightly brace, then lift your hips so your body forms a straight line; hold for the prescribed time, breathing steadily, then lower with control and repeat on both sides.
Why this exercise
Same idea as the knees version, just more difficult due to the longer lever from being on your feet instead of your knees! This is the middle rung of the side-plank ladder.
Make it easier
- Back to knees version
- Stagger feet for a wider base
- Shorter holds with perfect alignment
Make it harder
- Longer holds
- Lift your top leg a few inches and hold it (abduction) while you brace
- Add resistance (a weight or object) onto your side while you hold