Parallette Side Plank

Instructions for proper form

Start by placing two parallettes on the ground shoulder-width apart. Begin in a side plank position with one hand on a parallette and your feet stacked or staggered. Ensure your body is in a straight line from head to heels. Engage your core and keep your hips lifted. Your free arm can be rested on your side or lifted towards the ceiling for stability. Maintain a neutral spine and avoid allowing your hips to sag.

Common mistakes to avoid

Avoid letting your hips drop or twisting your torso. Ensure your supporting shoulder is in line with your wrist to prevent strain. Do not hold your breath; maintain steady and controlled breathing.

Benefits

Specific benefits of the exercise

Strengthens and stabilizes the obliques, improves core stability, enhances lateral flexibility, and promotes shoulder stability.

Expected results and timeframe

With consistent practice, you can expect to see improved core strength and stability within 4-6 weeks. A further enhancement in lateral strength and overall body control can be noted in about 8-12 weeks..

Who this exercise is best for

This exercise is ideal for individuals looking to enhance core strength and stability, athletes involved in sports that require lateral movement, and those wanting to improve their performance in calisthenics exercises.

Scientific studies supporting its effectiveness

Studies indicate that core-strengthening exercises, like side planks, are effective in reducing the risk of injury, enhancing athletic performance, and improving overall functional fitness, especially in sports requiring lateral stability.

Variations

Beginner modifications

To modify, perform the side plank on your knees instead of your feet, or keep the parallette elevated and perform the exercise with your hand on a lower surface to reduce the load.

Advanced progressions

For advanced practitioners, try adding leg lifts while in the side plank position or transitioning into a side plank with rotation, reaching your free arm under your body.

Integrations

Complementary exercises

Incorporate exercises like Russian twists, dead bugs, and traditional side planks to enhance core training.

Super set recommendations

Pair this exercise with a heavy compound exercise like deadlifts or squats to balance core stability with strength training.

Sample workout routines

Sample routine: 3×30 seconds of Parallette Side Plank, followed by 3×10 reps of Russian Twists, and finish with 3×12 reps of Dumbbell Squats.

Exercise combinations

Combine with other stability exercises such as planks, side lunges, and single-arm rows to maximize core engagement.

Best time to do this exercise in your workout

Incorporate this exercise towards the middle of your workout routine when your muscles are warmed up, or as a core finisher at the end of your workout.