A staple of many 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 the quadratus lumborum (QL) and transverse abdominal (TA), which are both deep core muscles, with the latter 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 coach for West Yorkshire Graeme Woodward.
'These muscles are key in controlling impact forces and preventing the free hip collapsing when the stance leg hits the ground.
'Interestingly, research has shown that the side plank also puts less force through the lumbar discs when compared to the front plank, suggesting it may be the better choice for those with back issues.'
How to do a side plank
- Lie on your right side with your knees straight.
- Prop up your upper body on your right elbow and forearm, with your legs straight and stacked one on top of the other.
- Raise your hips until your body forms a line from your ankles to your shoulders.
- Repeat on the other side.
- To add difficulty, lift your top leg toward the ceiling.
Sets/reps: Hold position for 30 seconds on each side
