CalisthenicsIn review

Side Plank

A timed side hold supported on one forearm and the feet.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Anti lateral flexion
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on one side with the supporting elbow under the shoulder and legs extended.

Do the rep

Lift your hips until the head, trunk, and feet form a straight line.
Hold without rotating, then lower under control.

What counts as a rep

Time counts while the supporting elbow stays under the shoulder and the head, hips, and feet form one straight line.

Count only the time held with the supporting elbow under the shoulder and the head, hips, and feet in one straight line.

Breathing

Take steady breaths while you keep the ribs and hips stacked.

Cues

Press the floor away
Lift the underside waist
Stack the hips

Common mistakes

Rolling the chest forward
What you seeThe upper shoulder turns toward the floor.
FixKeep the shoulders and hips stacked.
Stacked shoulders and hips keep the side hold aligned.
Hips dropping
What you seeThe hips fall below the line from shoulder to feet.
FixShorten the hold and lift the hips back into line.
A level hip position preserves the timed trunk challenge.

Stop the set if

Stop if you feel sharp pain.
End the hold when the hips drop or the shoulders and hips cannot stay stacked.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Stabilisers

Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/045-side-plank.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
The blueprint lists deep-core as primary; this draft places it under stabilizers pending anatomy review.
This pass treats duration as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
This pass removed pull-up-bar because the described movement does not use that optional equipment.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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