Bodyweight Incline Side Plank

Strengthen your obliques and entire core with the Bodyweight Incline Side Plank. This static hold builds stability and endurance, improving posture and

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Bodyweight Incline Side Plank

Compound

Bodyweight Standing Oblique Twist

Waist · Body weight

Beginner

Description

A variation of the side plank that strengthens the core, with an emphasis on the obliques.

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How to do Bodyweight Incline Side Plank

01
Setup
Lie on your side with your bottom elbow directly under your shoulder, forearm flat on the ground, and your body in a straight line.
02
Setup
Place your top foot on an elevated surface like a sturdy bench or chair, stacking it directly on top of your bottom foot.
03
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your head to your elevated feet.
04
Maintain a neutral spine, keeping your hips stable and preventing them from sagging or rotating downwards.
05
Hold this elevated position for the desired duration, breathing steadily and deeply throughout the hold.

Tips

Focus on driving through your supporting forearm and the side of your bottom foot to create a stable base and maintain proper alignment.
Imagine a string pulling your top hip towards the ceiling to ensure your hips stay high and your obliques are fully engaged.
Keep your gaze forward or slightly down to maintain a neutral cervical spine, avoiding unnecessary neck strain during the hold.
To increase difficulty, extend your top arm straight up towards the ceiling, further challenging your core stability.

Common mistakes

Sagging hips: If your hips drop towards the floor, actively drive them up by squeezing your obliques and glutes to maintain a straight line from head to heels.
Rounded shoulders: If your supporting shoulder rounds forward, actively push through your forearm and pull your shoulder blade back and down to keep your chest open.
Looking down at feet: Avoid excessive neck flexion by keeping your head in line with your spine, gazing forward or slightly down at the floor.

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Questions

What muscles does Bodyweight Incline Side Plank work?

Bodyweight Incline Side Plank primarily targets Obliques. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Tensor Fasciae Latae.

Is Bodyweight Incline Side Plank good for beginners?

Bodyweight Incline Side Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Incline Side Plank?

You need Body weight to perform Bodyweight Incline Side Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Incline Side Plank?

Focus on driving through your supporting forearm and the side of your bottom foot to create a stable base and maintain proper alignment. Imagine a string pulling your top hip towards the ceiling to ensure your hips stay high and your obliques are fully engaged. Keep your gaze forward or slightly down to maintain a neutral cervical spine, avoiding unnecessary neck strain during the hold. To increase difficulty, extend your top arm straight up towards the ceiling, further challenging your core stability.

What are common mistakes when doing Bodyweight Incline Side Plank?

Sagging hips: If your hips drop towards the floor, actively drive them up by squeezing your obliques and glutes to maintain a straight line from head to heels. Rounded shoulders: If your supporting shoulder rounds forward, actively push through your forearm and pull your shoulder blade back and down to keep your chest open. Looking down at feet: Avoid excessive neck flexion by keeping your head in line with your spine, gazing forward or slightly down at the floor.