prehab · beginner

Side Plank

An isometric lateral core exercise that trains the obliques, quadratus lumborum, and gluteus medius simultaneously. Essential for frontal plane stability during running.

  1. 01Lie on your side with your forearm on the ground, elbow directly below your shoulder.
  2. 02Stack your feet on top of each other (or stagger them for stability).
  3. 03Lift your hips off the ground until your body forms a straight line from head to feet.
  4. 04Engage your core and squeeze the bottom-side glute to maintain position.
  5. 05Hold for the prescribed duration without letting the hips sag or rotate.
  6. 06Lower with control and repeat on the other side.
Why it matters

Running is a rotational sport — your trunk must resist rotation and lateral flexion with every stride. The side plank trains the lateral core stabilisers (obliques, quadratus lumborum) that prevent excessive trunk sway, while simultaneously loading the gluteus medius isometrically. Research links lateral core endurance to reduced lower back pain and fewer lower extremity injuries in runners.