Bodyweight Side Plank (Left)
A bodyweight anti-lateral flexion exercise performed on the left side, primarily targeting the obliques and deep core stabilizers to build stability and endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, 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
7/10Rectus Abdominis, Transverse Abdominis
Glutes
5/10Glute Max
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
10-30 seconds • Rest duration should be minimal between sides.
How to Perform
Lie on the left side with legs straight and feet stacked or slightly staggered. Prop yourself up on your left forearm, ensuring the elbow is directly underneath the shoulder.
- Brace your core and lift your hips off the floor until your body forms a straight line from head to heels.
- Ensure your hips remain stacked and avoid rotating forward or backward.
- Squeeze your glutes lightly to maintain stability in the hips and pelvis.
- Hold this stable plank position for the required duration.
- Slowly lower your hips back to the ground with control.
- Switch sides and repeat the movement on the right side.
Coaching Tips
Form Cues
- Elbow under shoulder
- Stack your hips
- Straight body line
- Core is tight
Breathing
Inhale before lifting, brace the core by exhaling partially, and maintain shallow, continuous breathing throughout the hold.
Tempo
2-0-2
Range of Motion
Maintain the straight line from head to heels, preventing the hips from sagging towards the floor or hiking too high.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the shoulder or lower back.
- Focus on core contraction, not just hip elevation.
Spotting
Not recommended. Spotting is unnecessary for this bodyweight stability hold.
Common Mistakes
- Letting the hips sag or drop toward the floor.
- Allowing the body to excessively rotate forward or backward.
- Craning the neck or dropping the head.
When to Avoid
- Acute shoulder injury
- Severe lower back pain
Build Up First
- Basic plank competency
Also known as
Left Side Plank
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