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Side Plank Progession



Side plank is a great way to strengthen and stabilize the whole body. It is also a VERY challenging pose. The best way I have found to achieve some of the more challenging poses is to work up to them. Start with some core foundation, like spinal extension from Table pose. Then you can progress to these three levels of side plank.


Level 1

Start from a stable table position, with your core engaged and rotation activation engaged in your hands. Extend your right leg back and plant the foot on the ground. You can slightly kick your left leg back like a kickstand. Slowly start to raise your right hand towards the sky. Make sure you are not collapsing in the left shoulder, do not let your left shoulder move towards your ear. Keep you core active. Slightly lean back your head and shoulder blades, like you are trying to touch a wall behind you. Make sure to do both sides


Level 2

Start from a stable table position, with your core engaged and rotation activation engaged in your hands. Extend your left leg long bringing the ball of the foot to the ground. Activate through that leg and core. Step your right leg forward placing the sole of the foot on the ground, as you begin to raise the right had up towards the sky. Make sure you are not collapsing in the left shoulder, do not let your left shoulder move towards your ear. Keep you core active. Do not let you your hips sag towards the floor. Slightly lean back your head and shoulder blades, like you are trying to touch a wall behind you. Make sure to do both sides


Level 3

Start from a plank position. Strong core and strong rotation activation. Start to shift to the edges of your feet, stacking the hip over each other. Raise your hand to the sky. If you start to feel wobbly or start to collapse in the hips or shoulders, go back to level 2 or 1. Make sure to do both sides

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