Extended Side Plank

Extended Side Plank is a fantastic exercise that strengthens oblique abdominal muscles , shoulders and the core . This variation of the classic side plank adds an extra element of challenge by lengthening the body, requiring even more stability and control.

Correct technique and form

Follow these steps to perform the Extended Side Plank correctly:

  • Start in a traditional side plank: Lie on your side with your elbow directly under your shoulder and your feet stacked on top of each other.
  • Stretch the upper arm straight up towards the ceiling and lengthen the body so that you feel the tension through the entire side.
  • Keep your hips lifted so that your body forms a straight line from head to heel. Be sure to brace your core and glutes to maintain stability.
  • To make the exercise more challenging, lift the top leg and arm away from the body, creating a diagonal line.
  • Hold the position for 20-30 seconds on each side.

Common errors

Here are some common mistakes often seen with the Extended Side Plank:

  • Hanging hip : Make sure to keep your hip lifted so you don't sink towards the floor. This can reduce the effect on the core.
  • Elbow not below shoulder : If the elbow is too far away from the shoulder, it can put unnecessary pressure on the shoulder and lead to injuries.
  • Rotated body : Keep the body in a straight line and avoid rotating towards the floor.

Modifications and Variations

If you are a beginner or want an easier version of the Extended Side Plank, try the following:

  • Bent Knees : Perform the side plank with bent knees to reduce stress on the core.
  • Shorter time : Start by holding the position for 10-15 seconds and gradually build up.

For a more advanced challenge, you can:

  • Add Leg Raises : Raise the top leg to activate the glutes even more.
  • Weight in top hand : Hold a light weight in top hand to increase intensity.

Reps and sets

To get the most out of this exercise, it is recommended to perform 3 sets of 20-30 seconds on each side. If you want to increase the difficulty, you can increase the duration gradually.

Breathing pattern

Remember to breathe calmly and controlled during the exercise. Inhale slowly through your nose as you prepare to hold the position, and exhale evenly through your mouth as you hold the plank steady.

Videos with different approaches

Watch these videos for a visual guide to properly performing the Extended Side Plank:

Back to blog