https://www.exercise.com/exercises/single-leg-side-plank

Single-Leg Side Plank

Calisthenics / Pilates / Yoga / Total Body / Expert

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Equipment Needed

  • Exercise Mat

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Average Sitewide Single-Leg Side Plank Time

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    average time
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    best time
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Average Male Single-Leg Side Plank Time

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Average Female Single-Leg Side Plank Time

How to do Single-Leg Side Plank:

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single-leg side plank is a calisthenics, pilates, yoga, and total body exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders, triceps, abs and outer thighs ...more

single-leg side plank is a calisthenics, pilates, yoga, and total body exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders, triceps, abs and outer thighs.

The only single-leg side plank equipment that you really need is the following: exercise mat. There are however many different single-leg side plank variations that you can try out that may require different types of single-leg side plank equipment or may even require no equipment at all.

Learning proper single-leg side plank form is easy with the step by step single-leg side plank instructions, single-leg side plank tips, and the instructional single-leg side plank technique video on this page. single-leg side plank is a exercise for those with a expert level of physical fitness and exercise experience. Watch the single-leg side plank video, learn how to do the single-leg side plank, and then be sure and browse through the single-leg side plank workouts on our workout plans page!

Featured Plans

Tips

  1. Breathe deeply while keeping your core tight.
  2. Brace your core as if your were about to be punched in the gut.
  3. Do not let your hips sag. This is very important.

Variations

  1. Get down into side plank with top leg raised, except now swing leg back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Equipment Needed

  • Exercise Mat

Featured Plans

Tips

  1. Breathe deeply while keeping your core tight.
  2. Brace your core as if your were about to be punched in the gut.
  3. Do not let your hips sag. This is very important.

Variations

  1. Get down into side plank with top leg raised, except now swing leg back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Types

  • Force Type: N/A
  • Mechanics Type: Compound