Side Plank
The side plank is a bodyweight isometric hold that trains the obliques and quadratus lumborum through anti-lateral flexion, building the lateral core stability HYROX athletes need for efficient running mechanics and heavy farmers carry performance.
Movement and technique
A side plank is an isometric support on one forearm or hand and the side of one or both feet or knees. Shoulder and trunk muscles maintain the support while hip and leg muscles help hold alignment. Variation, lever length and body position change demand; no universal activation ranking or perfect symmetry score applies.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
Scaling and limits
Use bent knees, staggered feet or an elevated support to reduce leverage; longer levers or selected movement can increase difficulty. Choose a version that allows breathing and tolerable shoulder, wrist and back loading. Progress according to control and recovery, not a fixed deadline. Side planks do not diagnose imbalance or guarantee posture, injury prevention, pain relief, carry strength or HYROX® performance.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
FAQ
Forearm or hand?
Either can be used if it suits the goal and is tolerable.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
Must both sides match exactly?
No. A hold time alone is not a diagnosis.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
Does it cure back pain?
No. It is not a standalone treatment.
ACSM resistance-training position stand 2026 · OpenStax axial muscle anatomy · WHO low-back-pain fact sheet
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Add side planks to your HYROX® warm-up with Repz - the hybrid athlete's training platform.
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