Resistance Band Side Plank
Description
The resistance band side plank adds external load to a standard side plank by looping a band around your hips or performing an active movement (like hip abduction) against band tension while in the side plank. The added load intensifies the anti-lateral flexion demand.
Equipment Required
Resistance Band Side Plank Instructions
- Loop a mini band around your thighs (above knees) for hip abduction resistance.
- Get into a side plank on your right forearm with your body in a straight line.
- Stack your feet or stagger them for stability.
- Lift your top (left) leg up against the band tension for added difficulty.
- Hold the side plank with your top leg lifted for 15 to 30 seconds.
- Lower and switch sides.
- Alternatively, simply hold the side plank with band around hips for added load.
- Build up hold times progressively.
Resistance Band Side Plank Form & Visual
Resistance Band Side Plank Benefits
- Adds load to the side plank
- Builds anti-lateral flexion core strength
- Develops gluteus medius with hip abduction
- Highly portable
- Easy to scale by band thickness
- Builds hip stability
Resistance Band Side Plank Muscles Worked
- Obliques (anti-lateral flexion)
- Gluteus medius (hip abduction)
- Transverse abdominis
- Quadratus lumborum
- Core (stabilizer)
Resistance Band Side Plank Variations & Alternatives
- Side Plank (bodyweight)
- Band Hip Abduction
- Side Plank with Leg Lift
- Copenhagen Plank
- Star Side Plank
- Lateral Side Plank
- Kettlebell Side Plank
- Front to Side Plank
