Side Plank: Do your hips sag?
Lift your hips to keep them from sagging and align your body from your shoulders to your feet.
How to fix it
- Lie on your side with both legs straight.
- Lift your hips to form a straight line with your body.
- Hold for the same amount of time on both sides.
The app sets the time for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 4 sets of 20 seconds (one side per set) as planned in your last workout, the app increases your next hold time to 25 seconds. When you log your sets, GYMKC reads your last set and recalculates the time for your next set.
Get GYMKC on the App StoreShould you support yourself on your elbow or your hand?
The video demonstrates the version with your hand on the floor and your arm straight. All cited sources describe the version supported on your elbow (forearm). Some also present the version supported on your hand as a more difficult progression.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Juan-Recio C et al., Biology (2022)
- Luedke LE·Rauh MJ, Sports (2022)
- Imai A·Kaneoka K, International Journal of Sports Physical Therapy (2016)
- NASM, Exercise Library · Side Plank
- ACE, Exercise Library · Side Plank with Straight Leg
- Mayo Clinic, Exercises to improve your core strength
- Cleveland Clinic, Plank Exercises: What They Do For Your Body
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.