Lou performing a side plank. This is another very effective and easily accessible isometric trunk exercise that can be modified very simply to suit the athlete’s needs and ability. We know trunk / core training has the potential to improve several areas of athletic performance including; strength, sprinting, jumping, balancing, and agility (Luo et al. 2023).
Side planks involve the recruitment of the gluteus medius, gluteus maximus, longissimus thoracis, lumbar multifidus, external oblique, and rectus abdominis for endurance and stabilisation. Similar activation can be achieved with other exercises such as: bridges, unilateral bridge, frontal plank and bird-dogs (Huxel Bliven and Anderson, 2013). Side planks can be progressed by using various forms of leg / hip lifts and holds or balancing on an extended arm rather than forearm. Trunk stabilisation exercises have also been used to effectively relieve non-specific low back pain (Baharuddin, Kudri and Aminudin, 2021). Exercises that target gluteus medius weakness are often prescribed to enhance more effective lower body movement patterns. A strength deficiency here may lead to issues such as lateral hip pain, knee osteoarthritis, patellofemoral pain and lower back pain (Ebert et al. 2017). References Baharuddin, M. Y., Kudri, M. H., & Aminudin, S. N. A. (2021). Effect of Core Stabilization Exercise for Non-Specific Low Back Pain among Athletes. International Journal of Clinical Inventions and Medical Sciences (IJCIMS), 3(1), 18-25. Collings, T. J., Bourne, M. N., Barrett, R. S., Meinders, E. V. Y., GONçALVES, B. A., Shield, A. J., & Diamond, L. E. (2023). Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise, 55(4), 650-660. Ebert, J. R., Edwards, P. K., Fick, D. P., & Janes, G. C. (2017). A systematic review of rehabilitation exercises to progressively load the gluteus medius. Journal of Sport Rehabilitation, 26(5), 418-436. Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle activation among supine, prone, and side position exercises with and without a Swiss ball. Sports health, 8(4), 372-379. Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514-522. Luo, S., Soh, K. G., Zhao, Y., Soh, K. L., Sun, H., Nasiruddin, N. J. M., ... & Ma, L. (2023). Effect of core training on athletic and skill performance of basketball players: A systematic review. Plos one, 18(6), e0287379. Table Collings, T. J., Bourne, M. N., Barrett, R. S., Meinders, E. V. Y., GONçALVES, B. A., Shield, A. J., & Diamond, L. E. (2023). Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise, 55(4), 650-660.
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Canterbury Strength Weightlifting Club
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