The side plank is a variation of the plank exercise that primarily targets the oblique muscles, but also engages the hips, shoulders, and core. To perform a side plank, start in a regular plank position, then shift your weight onto one hand and rotate your body to the side, so that your feet are stacked on top of each other and your free arm is extended towards the ceiling. Your body should form a straight line from your head to your heels. Hold this position for a certain amount of time or for a certain number of repetitions, then switch to the other side.
In CrossFit, the side plank is often used as part of a warm-up or as an accessory exercise to strengthen the oblique muscles. It can also be incorporated into high-intensity workouts that include bodyweight exercises or gymnastic movements. For example, it might be included in a workout that also includes push-ups, burpees, and squats. The side plank can be modified to suit different fitness levels by adjusting the duration or the position. For example, the side plank can be performed with the lower knee bent and resting on the ground to make it easier, or with the top leg raised to make it more challenging. It can also be combined with other exercises to create more challenging variations, such as side plank dips or side plank leg lifts.
