Side Plank
Isometric core hold targeting obliques and transverse abdominis to build lateral stability and balance; commonly scaled by hold duration or knee support.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Shoulders
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis
Glutes
7/10Glute Medius
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with legs extended and stacked, elbow directly under shoulder, forearm flat on ground.
- Engage core and squeeze glutes.
- Exhale and lift hips to form straight line from head to heels.
- Press forearm into ground to stack shoulders.
- Keep neck neutral in line with spine.
- Breathe steadily while holding position.
- Lower hips with control and switch sides.
Coaching Tips
Form Cues
- Core tight
- Glutes squeezed
- Shoulders stacked
- Body straight
- Breathe steady
Breathing
Inhale through nose, exhale through mouth; maintain steady breathing without holding breath.
Tempo
0-1-0
Range of Motion
Body straight from head to heels, hips lifted off ground with no sag or hike.
Safety
Safety Notes
- Avoid if shoulder or wrist injury
- Stop if pain in back or hips
- Prioritize form over duration
- Neutral neck to prevent strain
- Use mat for elbow comfort
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging
- Shoulders hunched
- Head misaligned
- Breath held
- Elbow not under shoulder
When to Avoid
- Shoulder injuries
- Elbow or wrist pain
- Acute back issues
Flexibility Needed
- Shoulder flexion for support
- Hip mobility for alignment
Build Up First
- Basic core engagement
- Understanding of plank position
Also known as
Lateral Plank, Side Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Side Plank
Others
Obliques
Side Plank (Right)
Bodyweight
Obliques
Side Plank Hip Dips
Bodyweight
Obliques
Dumbbell Side Plank
Dumbbells
Obliques
Side Plank with Reach Under
Bodyweight
Obliques
Balance Trainer Side Plank
Balance Trainer
Obliques
Bodyweight Side Plank (Left)
Bodyweight
Obliques
Resistance Band Side Plank Row
Bands
Obliques
Balance Trainer Side Star Plank
Balance Trainer
Obliques
Plank
Bodyweight
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
