Side Plank with Band Row by Levels

The side plank, which trains the core against side bending, is combined with a band row using the free arm, which tries to pull the torso off balance. Each student chooses one of four levels and the partner makes sure the hips do not drop.

How to play

1. Explain anti-lateral flexion and the setup: elbow under the shoulder, hips high and body in a straight line (2 min).
2. Level test: 20-second side plank per side on the knees (level 1) or on the feet (level 2) (3 min).
3. The partner anchors the band by holding it while standing, at the plank holder's chest height; the plank holder does 8 slow rows while holding the plank (6 min).
4. Levels 3 and 4 for those in control: side plank on the feet with a row, or with the top leg raised (5 min).
5. Record the level reached on each side and any difference between sides (4 min).

Rules

• The partner holds the band with both hands and never lets go suddenly.
• If the hips drop or the support shoulder hurts, go down a level.
• Check bands before use and use light or medium resistance.
• Both sides get the same number of reps.

Variations

Adaptations

• Shoulder injury: side plank with the forearm on a gym bench and no row.
• Higher body weight: standing side plank with the forearm on the wall.
• Autism: keeps the same partner all session and a card showing their level.

Learning goals

• Understand the core's role in preventing side bending of the trunk.
• Stay stable against a force pulling you off balance.
• Identify strength differences between the right and left sides.

Equipment for a class of 25

• resistance bands: 15
• mats: 30
• cards: 30
• stopwatch: 1

Teacher tip

If the partner holds the band too tight, the exercise becomes unstable; ask them to find a tension that allows 8 rows without the hips dropping.

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