Woman doing side plank variations at the beach at sunsetWoman doing side plank variations at the beach at sunset

Side Plank Variations Workout

The side plank front kick is a compound exercise that targets the core, thighs, and glutes. Doing this exercise can help you build core strength, improve your stability and can also help you firm and tone your thighs and glutes. 

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

  1. On a yoga mat, get into a side plank position with your supporting arm straight and your supporting knee touching the ground.
  2. Your body should be in a straight line from the knee to the head.
  3. Lift your top leg at hip height and kick it slowly to the front, without moving your upper body.
  4. Bring your leg back and repeat 10 times or as many as your ability allows.
  5. Repeat for the other side.

 

Full side plank with kick

  1. On a yoga mat, get into a high plank position
  2. 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.
  3. Lift your top leg at hip height and kick it slowly to the front without moving your upper body.
  4. Bring your leg back and repeat 10 times or as many as your ability allows.
  5. 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 Medalist Thomas Roehler:

Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medalist 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.

 

 

 

More Information

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

 

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

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Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

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