core
Side Plank
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Side-lying positionsKalyra holds back side-lying positions where flagged for comfort and support.
Musclescore
EquipmentNone
Positionside lying
Impactnone
Training roleSTABILITY
Muscles at work
core · primary muscles
Form cues
- Stack the feet; elbow under the shoulder
- Lift the hips high — one line ankle-to-head
- Keep the top shoulder pulled back
Common errors
- ✗ Hips drooping toward the floor
- ✗ Rolling forward
How Kalyra programs it
Builds trunk stability (anti lateral flexion) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 1–3 sets of 30s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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