{"id":584,"date":"2026-10-16T14:57:38","date_gmt":"2026-10-16T18:57:38","guid":{"rendered":"https:\/\/sansmateriel.com\/?page_id=584"},"modified":"2026-10-16T16:28:20","modified_gmt":"2026-10-16T20:28:20","slug":"planche-laterale","status":"publish","type":"page","link":"https:\/\/sansmateriel.com\/en\/exercices\/planche-laterale\/","title":{"rendered":"Side plank"},"content":{"rendered":"

Type: Core \u00b7 Difficulty: Beginner<\/p>\n\n\n\n

Muscles worked: sides of the core (obliques), shoulders (deltoids) and glutes.<\/p>\n\n\n\n

The side plank: supported on one forearm, your body held in a straight line. It works the sides of your core, the ones the front plank barely covers, and the balance that comes with it.<\/p>\n\n\n\n

The position<\/h2>\n\n\n\n
\"Planche
The position: supported on one forearm, elbow under your shoulder, body in a straight line from head to feet, hips high.<\/figcaption><\/figure>\n\n\n\n

The steps<\/h2>\n\n\n\n
    \n
  1. Lie on your side, legs straight, one foot on top of the other.<\/li>\n\n\n\n
  2. Place your elbow right under your shoulder and lean on your forearm, resting on the floor pointing forward.<\/li>\n\n\n\n
  3. Brace your abs and glutes, then lift your hips until your body forms a straight line from head to feet.<\/li>\n\n\n\n
  4. Rest your other hand on your hip or along your body.<\/li>\n\n\n\n
  5. Hold the position while breathing normally, then switch sides.<\/li>\n<\/ol>\n\n\n\n

    Why this exercise<\/h2>\n\n\n\n
      \n
    • The sides of the core are the forgotten part of front planking. They are what keep your pelvis from tipping when you carry a load on one side: a grocery bag, a child, a suitcase.<\/li>\n\n\n\n
    • It corrects imbalances between the left and right sides. Each side works on its own, the stronger one cannot compensate for the other.<\/li>\n\n\n\n
    • It builds pelvis and hip stability, useful for lunges and every single-leg exercise.<\/li>\n\n\n\n
    • It completes the front plank. Together, they cover the core in every direction.<\/li>\n<\/ul>\n\n\n\n

      Common mistakes<\/h2>\n\n\n\n
        \n
      • Hips dropping toward the floor: push them up and keep your glutes squeezed.<\/li>\n\n\n\n
      • Your body rolling forward or backward: keep your shoulders and hips lined up, as if you were between two walls.<\/li>\n\n\n\n
      • Elbow too far from the shoulder: it should be right under it, or the shoulder strains for nothing.<\/li>\n\n\n\n
      • Holding your breath: breathe normally through the whole hold.<\/li>\n<\/ul>\n\n\n\n

        Adjust the difficulty<\/h2>\n\n\n\n
          \n
        • Easier: bend your knees and support yourself on your knees instead of your feet, or keep your top foot on the floor in front of you for help.<\/li>\n\n\n\n
        • Harder: slowly lift your top leg, or hold the position longer.<\/li>\n\n\n\n
        • Benchmark: start with holds of 15 to 20 seconds per side. When 3 holds of 30 seconds per side go cleanly, try a harder version.<\/li>\n\n\n\n
        • The pace: several short, clean holds beat one long hold with dropping hips.<\/li>\n<\/ul>\n\n\n\n

          In case of pain<\/h2>\n\n\n\n

          Stop the exercise as soon as you feel pain. Muscle fatigue is normal, pain is not. If the pain comes back or persists, see a health professional.<\/p>","protected":false},"excerpt":{"rendered":"

          Type : Gainage \u00b7 Difficult\u00e9 : D\u00e9butant Muscles vis\u00e9s : c\u00f4t\u00e9s du tronc (obliques), \u00e9paules (delto\u00efdes) et fessiers. La planche de c\u00f4t\u00e9 : en appui sur un avant-bras, le corps tenu en ligne droite. Elle travaille les c\u00f4t\u00e9s du tronc, ceux que la planche de face couvre peu, et l’\u00e9quilibre qui va avec. La position […]<\/p>\n","protected":false},"author":284886041,"featured_media":583,"parent":13,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-584","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/Phs3ao-9q","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/users\/284886041"}],"replies":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/comments?post=584"}],"version-history":[{"count":6,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/584\/revisions"}],"predecessor-version":[{"id":618,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/584\/revisions\/618"}],"up":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/13"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media\/583"}],"wp:attachment":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media?parent=584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}