The benefits of side planks
Side planks are a great way to build strength in your obliques and hips, which don’t get used much in traditional planks. They also work your arms a bit more and improve your balance and coordination. Adding a kick will also activate your glutes and stabilisers for a more challenging workout.
We’d recommend starting out with remedial (half) side planks if you’ve never done the exercise before. They’ll help you build the strength needed to stay in a straight line.
How to do side plank variations
Remedial side plank with kick
- On a yoga mat, get into a side plank position with your supporting arm straight and your supporting knee touching the ground.
- Your body should be in a straight line from the knee to the head.
- Lift your top leg at hip height and kick it slowly to the front, without moving your upper body.
- Bring your leg back and repeat 10 times or as many as your ability allows.
- Repeat for the other side.
Full side plank with kick
- On a yoga mat, get into a high plank position.
- Turn your body and shift your weight until you’re in a side plank. Your body should be in a straight line from the ankles to the head. Do not allow your hips to sag.
- Lift your top leg at hip height and kick it slowly to the front without moving your upper body.
- Bring your leg back and repeat 10 times or as many as your ability allows.
- Repeat for the other side.
Wear the Sports Wrist Strap while planking
Bauerfeind’s Sports Wrist Strap provides support and compression for better performance during workouts. It applies gentle pressure to the wrist, supporting the joint and protecting its more delicate muscles from harm as you do the exercise. The Strap’s breathability and adjustability make it comfortable to wear throughout your workout.
About Olympic Gold Medallist Thomas Roehler:

Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medallist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite exercises to start the year with healthy habits and achieve your goals, whether you are just getting started or have been working out for a long time.