Exercise library
McGill Big 3
Side Plank (from knees)
How to do it
- 1Lie on your side with knees bent, elbow under your shoulder, and body in a straight line from knees 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
Your spine likes being supported from all sides. Side planks test your core from a new angle and build strength in your quadratus lumborum muscles and your obliques. From your knees is the bottom rung, with a shorter lever to start on.
Make it easier
- Shorter holds
- Do it with your back against a wall for stability
Make it harder
- Longer holds
- Graduate to side plank from your feet (a longer lever)