Side Plank

The straight-body hold on one forearm — lateral core strength that stabilizes the pelvis every single running stride.

Setup

Lie on your side, elbow under the shoulder, feet stacked (or staggered), body straight.

How to do it

1. Lift the hips until the body is one straight line, side-on.
2. Push the supporting shoulder away from the floor.
3. Squeeze the bottom-side waist and glute to hold the line.
4. Keep the top shoulder and hip stacked over the bottom ones.

Common mistakes

• Hips dipping toward the floor.
• Rolling forward at the shoulders or hips.
• Sinking into the supporting shoulder.

Scale it

Easier: Bottom knee bent and resting on the floor.

Harder: Raise the top leg, or add a slow hip-dip-and-lift for reps.

Pairs well with