Side Plank

Strengthen your obliques and entire core with the side plank. This effective bodyweight exercise builds stability, improves posture, and targets abdominal

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Side Plank

Compound

Side Plank Pull

Waist · Body weight

Advanced

Compound

Side Plank Bent Leg Lift

Waist · Body weight

Intermediate

Compound

Side Plank Leg Lift

Waist · Body weight

Intermediate

Compound

Push Up to Side Plank

Waist · Body weight

Intermediate

Description

The side plank is a stability exercise that targets the obliques and other abdominal muscles. It also engages the back and hip muscles.

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How to do Side Plank

01
Setup
Lie on your side with your body in a straight line, supported by your forearm. Your elbow should be directly under your shoulder, and your feet stacked one on top of the other.
02
Setup
Engage your core, ensuring your hips are aligned with your shoulders and ankles. Place your free hand on your hip or extend it towards the ceiling.
03
Exhale and lift your hips off the floor until your body forms a straight line from your head to your heels. Maintain a neutral spine and neck.
04
Hold this position, breathing deeply and steadily, keeping your core tight and preventing your hips from sagging or rotating.
05
Slowly lower your hips back to the starting position with control. Repeat on the other side for the prescribed duration.

Tips

Keep your core actively braced throughout the hold, imagining you're pulling your belly button towards your spine to maximize oblique engagement.
Maintain a neutral head and neck position by looking straight ahead or slightly down, avoiding craning your neck up or letting it drop.
To increase difficulty, extend your top arm straight up, or lift your top leg a few inches off the bottom leg while maintaining stability.
Breathe steadily and deeply into your diaphragm; holding your breath can increase tension and make it harder to maintain the position.

Common mistakes

Sagging hips: If your hips drop towards the floor, actively push through your forearm and squeeze your glutes to lift and maintain a straight line from head to heels.
Rotating torso: Avoid letting your chest or hips rotate forward or backward; keep your body stacked and facing directly to the side throughout the hold.
Elbow not under shoulder: Ensure your elbow is directly beneath your shoulder to provide stable support and prevent unnecessary shoulder strain or instability.

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Questions

What muscles does Side Plank work?

Side Plank primarily targets Obliques.

Is Side Plank good for beginners?

Side Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Side Plank?

You need Body weight to perform Side Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Side Plank?

Keep your core actively braced throughout the hold, imagining you're pulling your belly button towards your spine to maximize oblique engagement. Maintain a neutral head and neck position by looking straight ahead or slightly down, avoiding craning your neck up or letting it drop. To increase difficulty, extend your top arm straight up, or lift your top leg a few inches off the bottom leg while maintaining stability. Breathe steadily and deeply into your diaphragm; holding your breath can increase tension and make it harder to maintain the position.

What are common mistakes when doing Side Plank?

Sagging hips: If your hips drop towards the floor, actively push through your forearm and squeeze your glutes to lift and maintain a straight line from head to heels. Rotating torso: Avoid letting your chest or hips rotate forward or backward; keep your body stacked and facing directly to the side throughout the hold. Elbow not under shoulder: Ensure your elbow is directly beneath your shoulder to provide stable support and prevent unnecessary shoulder strain or instability.