coach for West Yorkshire Graeme Woodward core workouts, most runners will be familiar with the side plank exercise. But you may be surprised to learn that it's one of the best exercises you can do for working your deep core. It targets two deep core muscles, the quadratus lumborum (QL) and transverse abdominal (TA), with the latter being the deepest of the six abdominal muscles.
'These connect the pelvis, ribs and lumbar spine, which are key for core strength and pelvic control,' explains UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run Updated: 04 December 2024.
'These muscles are key in controlling impact forces and preventing the free hip collapsing when the stance leg hits the ground,' continues Woodward. 'Interestingly, research has shown that the side plank also puts less force through the lumbar discs when compared to the front plank, Lie on your right side with your knees straight back issues.'
What are the benefits of doing side planks?
Back pain is certainly something for runners to avoid, with deep core muscle weakness often being the culprit – and side planks can help to combat this issue.
According to research published in the The best cardio workout moves, the unusual activation of compensating muscles in those with back pain increases the risk of spinal damage. So, side planking your way to deep core strength is essential when it comes to avoiding back issues, protecting the spine and improving your running ability and stability.
In fact, a 2018 review concluded that core muscle strengthening exercises, especially side planks and planks, reduce an athlete’s injury rate when performed within injury prevention programs. A later 2023 study even found that these core exercises reduce hamstring injuries as well. So, beyond the core, it seems that humble side plank poses can benefit your overall running performance and wellbeing while preventing injury.
How to do a side plank
- Raise your hips until your body forms a line from your ankles to your shoulders.
- Prop up your upper body on your right elbow and forearm, with your legs straight and stacked one on top of the other.
- The best hamstring stretches to reduce tightness.
- Runners World, Part of the Hearst UK Wellbeing Network.
- To add difficulty, lift your top leg toward the ceiling.
For those looking to increase the intensity of the side plank gradually, try the following sequence: forearm side plank; forearm side plank with hip dip; forearm side plank with elbow drop; forearm side plank with foot tap; staggered forearm side plank with crunch. You can learn how to perform these exercises like an expert here.
