‹ All exercises Master Trainer 101

Core · Core

Side Plank

Coaching cues

Elbow under shoulder, forearm parallel to ribcage
Stack feet (or stagger), legs straight
Drive hips up — straight line ear to ankle
Glutes engaged, ribs stacked, breathe

▷ Watch proper form

Common faults 4

Hip drops toward the floor

Body sags — failure to maintain elevation through the lateral chain.

Overactive muscles

Quadratus lumborum (top side)Adductors (bottom side)Obliques (top, shortened)

Corrective work

Foam RollQuadratus lumborum↗Foam RollAdductors↗StretchQL side-bend stretch↗StretchButterfly adductor stretch↗

Hip rotates forward

Body twists toward the floor — no longer a true side plank.

Overactive muscles

Hip flexorsPec major

Corrective work

Foam RollHip flexors↗Foam RollPectorals↗StretchHalf-kneeling hip flexor stretch↗StretchDoorway pec stretch↗

Shoulder shrugs into the ear

Bottom shoulder elevates instead of staying packed (depressed & retracted).

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

Forward head

Head juts forward instead of staying in line with the spine.

Overactive muscles

SCMScalenesSuboccipitals

Corrective work

Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗

More Core movements

Copenhagen Plank