Anatomical Insights into the Side Plank

As a Kinesiologist, my primary aim with new clients is to tackle deficiencies in core and glute activation. The side plank is exceptional because it targets both areas simultaneously. In our sedentary, modern lifestyle, maintaining strength in stabilizing muscles is crucial. Here are four key muscle groups this exercise engages:

1. Quadratus Lumborum

   The QL is a triangular muscle that connects the iliac crest to the lumbar vertebrae. It plays a vital role in both breathing and lateral flexion of the spine. Enhancing strength and endurance in this muscle can potentially alleviate low back pain, though it's important to note that back pain sources are often multifaceted.

2. External Obliques

   Located on the sides of the abdomen, this muscle facilitates various movements such as lateral and anterior flexion and trunk rotation. Additionally, it helps increase intra-abdominal pressure during activities like breathing, singing, and labor.

3. Gluteus Medius

   This large, fan-shaped muscle at the back of the hip is crucial for internally rotating the thigh and abducting the leg. Strengthening the glute med is essential for improving gait, running efficiency, and pelvic stability during weight-bearing exercises.

4. Latissimus Dorsi

   As the widest muscle in the body, the Latissimus Dorsi is integral for shoulder stability and also assists in respiration and spinal stabilization.

With the anatomy covered, let’s focus on mastering the side plank technique. This exercise is intricate and demands full attention. While you might manage to perform it incorrectly, doing so would mean missing out on its extensive benefits.

Simple Techniques for a Better Side Plank

Achieving proper spinal alignment is crucial before beginning the side plank. Ensure your hips are extended forward and rotated out to form a straight line.

Leverage your lats: As you elevate your body, actively pull your elbow downward to create space between your ear and the stabilizing shoulder.

Continue to breathe deeply. In a movement characterized by isometric tension, it's important to breathe from your diaphragm, expanding your rib cage outward rather than just lifting it.

Stay alert: As fatigue sets in, it’s easy to allow spinal rotation and slumping. Take a moment to reset your form to maintain quality over quantity.

Lastly, avoid pushing yourself too hard. It’s common to overdo a new exercise, so progress at a steady pace and utilize modifications if necessary. Should you feel pain, consult a healthcare professional for guidance on alternative exercises.

Modifications for Your Side Plank

There are various ways to adjust the side plank to cater to different fitness levels. You can perform it on your elbow or hand, depending on your comfort level, with the hand position being more challenging.

To simplify the movement, start on your knees instead of your toes. For added difficulty, incorporate a leg lift, a crunch, or a dumbbell lateral raise. You can even try this exercise on a yoga ball to introduce instability into your core workout. Gradually increasing the duration of your hold is also an excellent method for enhancing endurance.

In Summary

If you're short on time or equipment, there's no need to worry. Many effective exercises require only your body weight. Regardless of whether you're a senior or a high-performance athlete, the side plank is a valuable addition to your fitness routine.

It's time to confront our weaknesses and turn them into strengths. Embrace the philosophy of "training for life." Focus not just on the muscles you can see, but also on the stabilizers that tirelessly support you every day. They deserve just as much attention.

Now, hold that position for 30 seconds!

-David Liira, Kinesiologist