March Side-Plank
Tone your core & glutes with the March Side-Plank! Build stability & strength with this challenging bodyweight exercise.
The March Side-Plank mainly works the core, with help from the hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
March Side-Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Abductor (gluteus medius); Lower Back (quadratus lumborum)
March Side-Plank Variations and Alternatives
How to do the March Side-Plank
Start by lying on one side with your legs extended and stacked on top of one another. Keep your elbow directly beneath your shoulder and your forearm flat on the ground to support your upper body.
Engage your core and lift your hips off the ground by pushing through your forearm and feet, bringing your body into a straight line from head to feet. This is your side plank position.
Hold the side plank position firmly, making sure your hips do not drop.
While maintaining the plank, slowly raise your top leg upward without compromising the stability of your hips or upper body, as if you're marching.
Lower your leg back down to the starting stacked position while still keeping your hips raised.
Repeat the leg raise movement for the desired number of repetitions.
After completing the set on one side, switch to the other side and repeat the same motion to ensure balance in muscle development and strength.
Key Tips: - Keep your core tight and engaged throughout the exercise. - Your body should remain in a straight line during the plank; avoid letting your hips sag or rotate. - Control your leg movements to maintain stability and enhance muscular engagement. - Breathe steadily throughout the exercise.
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March Side-Plank FAQs
What muscles does the March Side-Plank work?
The March Side-Plank mainly works the core, with help from the hip abductors (outer thighs) and lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the March Side-Plank?
None. The March Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some March Side-Plank variations and alternatives?
Similar exercises include the Side-Walk Plank, Resistance-Band March Plank, Reverse March Plank and Side-Plank with Raised Leg.
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