側棒式 Side Plank
核心 Core 新手適合 Beginner OK
研究排名 Research Rankings
核心 Core
#1
肌耐力 Endurance
McGill 側橋測試（側棒式耐力）與減少傷害負擔相關性最強（r=-0.596），顯示側向核心耐力對預防受傷的重要性 McGill Side Bridge test (side plank endurance) showed strongest correlation with reduced injury burden (r=-0.596), indicating importance for injury prevention
#2
增肌 Hypertrophy
與鳥狗式並列產生最大深層核心肌肉厚度增加，且側橋耐力測試與減少運動傷害高度相關（r=-0.597），顯示其功能性重要性 Tied with bird dog for greatest deep core thickness increase, and side bridge endurance strongly correlated with reduced injury burden (r=-0.597)
借力風險 Compensation Risk
中 Medium
肩膀不穩可能導致上斜方肌代償 Shoulder instability may cause upper trap compensation
新手建議 Beginner Tips
可從膝蓋著地的修改版開始 Can start with knee-supported modification