Sideplanke

Sideplanke is the Norwegian term for the side plank, an isometric core exercise that strengthens the lateral trunk muscles and improves stability. Performed by supporting the body on one forearm or hand with the feet stacked or staggered, the body is held in a straight line from head to heels while the opposite arm rests along the side or is extended upward.

The movement primarily targets the external and internal obliques, transverse abdominis, and gluteus medius, while also engaging the shoulder stabilizers and quadriceps. Because it is an anti-lateral-flexion exercise, the sideplanke is commonly used in rehabilitation, athletic training, and general fitness programs to enhance spinal support and lateral balance.

Common variations include the modified sideplank with the lower knee on the ground, the full sideplank with legs extended, sideplank with hip dips, leg lifts, or added load for progression. Typical errors include letting the hips sag, rotating the torso, elevating the shoulder toward the ear, or collapsing through the lower back; maintaining a neutral spine and aligned shoulder over elbow helps reduce risk of strain.

Beginners may hold for 10–30 seconds per side, building to longer holds or added repetitions as strength improves. Individuals with shoulder, neck, or low-back injuries should consult a healthcare professional before attempting the exercise.