CoreBack-friendly

Side Plank

Strengthens the side 'guy-wires' of your spine. Brilliant for back resilience.

💪 Obliques💪 Quadratus lumborum💪 Glute med🏋️ bodyweight

Side Plank — start position — Start with knees bent if this is too hard

Side Plank — end position — Start with knees bent if this is too hard

Step by step

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Setup

Lie on your side, elbow under shoulder.

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Setup: Lie on your side, elbow under shoulder.
Setup: Beginner: knees bent. Harder: legs straight, feet stacked.
Lift your hips so your body forms a straight line.
Hold while breathing normally.
Lower, switch sides, repeat.

Watch a video demo

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Pre-set checklist

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🛡️ Back safety

•Start on your knees. Several 10-second holds beat one shaky 60-second hold.

✗ Common mistakes

✗Hips sagging
✗Shoulder shrugging up to the ear

Swap options

Pallof PressBack-safe

Anti-rotation core — you resist the cable pulling you sideways. Core strength that protects the spine.

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