Name: Side Plank
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 1 min 56 s

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https://stream.mux.com/TDKIGDDdhmuJG00Zmf9hl1ksd736rwEx2WMWeuEk7PIQ.m3u8

Learn how to properly perform the side plank in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve core stability, oblique and gluteus medius activation, and shoulder stability. Enhance lateral trunk strength and hip stability while supporting optimal spinal alignment with this targeted stabilization exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase core strength, improve stability, and restore optimal movement mechanics while reducing injury risk.

Introduction to Side Plank and Core Benefits

Focus on Glute Medius Activation

Proper Side Plank Positioning and Setup

Advancing the Side Plank Exercise

Dynamic Movements: Side Lying Leg Raise Variations

Side Plank

This is Brent, President of B2C Fitness, discussing the side plank, yet another great core exercise. Most individuals do this exercise for their external obliques, or their waistline, but truthfully this is an incredible exercise for integrating our glute medius into our core work. So that's what we're going to focus on with Vinnie here, who's going to help us demonstrate this exercise. We do have to make a couple of slight modifications to this exercise, to really enhance the glute medius activation we get out of it. So Vinnie here is going to assume the position on one elbow. We're still going to mind our kinetic chain checkpoints. So once he gets into position here, we'll start in this position, his head is going to be back, his chin tucked and level, everything is pretty good there. We're still going to make sure he's drawn-in, and his spine is straight. We're going to have him, to increase glute activation, squeeze his glutes, and drive his hips forward. Now, this would be a wonderful way to start a side plank, but since Vinnie is fairly advanced, we're going to go ahead and take this up a notch. I'm going to have him straighten this leg out, keeping it off the floor, so that he is stabilizing completely with his glute medius. Now we can progress this exercise further, but this is already very challenging and holding this for even 30 seconds would be an incredible accomplishment. We're going to have Vinnie go to the straight leg version though. Same thing with the straight leg version, we can have one leg stacked on top of the other, but realize, if we do that, we are going to get the adductor of the top leg involved, and we want to focus on glute medius activation. So I'm going to have Vinnie go ahead, once again, and raise this leg. Again, holding this for 30 seconds would be quite a bear, but then we can go one step further and have him do a side lying leg raise and make this slightly more dynamic on top of it. Go ahead and relax, Vinnie. Thank you!

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Plank and side plank strength training exercises - best progressions for planks and side planks. Core movements for endurance, stability, hypertrophy, and strength, and a sample core/abdominal routine. 

Plank Exercise and Side Plank Exercise Progressions

Start by having your patient/client assume a side-lying position with their elbows under their shoulder and forearm perpendicular to the body (shoulder rotation neutral).

Ensure safe and optimal placement of any additional piece of equipment.

Cue scapula protraction on the engaged side (bottom arm) by having the client/patient attempt to move the scapula toward the floor.

Address any deviations in cervical or thoracic alignment ("head back with chin tucked" and "reaching with the top of the head as if trying to get taller" are often helpful cues).

Have your patient/client perform the abdominal drawing-in maneuver (ADIM).

Ask your patient to elevate their torso off the floor/mat by squeezing their glutes, and reaching away and back (combination of hip abduction and extension) with their knees/foot.

Common compensation: A common compensation is to shift into hip flexion while abducting, or rotate the pelvis forward (hip internal rotation) to increase reliance on an over-active 

 and reduce emphasis on the gluteus medius. Cue the patient to squeeze their glutes and extend the bottom hip.

Hold position for as long as optimal form can be maintained.

Additional Cues for Unilateral Progressions:

 Most of the client/patient's attention should be on the support leg (bottom leg); however, incorporating a side-lying leg raise with the top leg can add additional challenge and integrate 

 . This can be done statically or dynamically, and resistance can be added using resistance band loops.

 Straight-leg variations are far more challenging, but also add a significant amount of lateral stress to the knee. The Brookbush Institute has largely moved away from straight-leg variations, as practical experience suggests they commonly exacerbate or contribute to knee pain.

Side Plank

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