Plancha lateral con toque de codo y rodilla

Plancha lateral con aducción de cadera en banco plano

Male

Side Plank

Muscles involved

Mastering the side plank is one of the smartest ways to construct a resilient midsection relying solely on your bodyweight. This isometric movement directs deep tension onto your obliques, helping stabilize your spine and pelvis. To progress effectively from beginner to advanced without sacrificing technique, you need a smart step-by-step strategy. Start by resting your knees on the floor, allowing you to learn how to keep your hips lifted high without sagging. As your oblique strength improves, extend both legs fully and focus on adding time gradually to each interval. The goal is never to hold the position for a long duration with poor posture, but rather to build rock-solid stability in clean, controlled bursts. Scaling up smoothly ensures your core stays protected while continuously demanding more from your side abdominals.

How to do it

1. Lie on your side with legs extended and feet in a hammer position. 2. Support your forearm on the floor with your elbow under your shoulder and the other hand on your waist. 3. Lift your hips until your body is aligned. 4. Lower your hips controllably to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your body in a straight line from head to feet. - Activate your core and glutes to maintain the elevated position. - Don't let your hip sink towards the floor.