Bodyweight Side Plank (Left)
An isometric core hold targeting obliques and glutes to build lateral stability and anti-rotation strength; scalable for beginners by kneeling.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Glutes
Secondary Muscles
Lower Back, Shoulders
Popularity Score
8
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
Glutes
8/10Glute Medius, Glute Max
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest longer if fatigued
How to Perform
Lie on your left side with legs extended and stacked, left elbow under shoulder, forearm flat on floor. Engage core and lift hips to form straight line from head to heels.
- Place left elbow directly under shoulder.
- Stack right foot on left foot.
- Brace core and lift hips off ground.
- Extend right arm up or place on hip.
- Maintain straight body line.
- Hold position while breathing steadily.
- Lower hips to rest and repeat.
Coaching Tips
Form Cues
- Core tight
- Hips stacked
- Shoulders aligned
- Gaze forward
- Body straight
- Breathe steady
Breathing
Inhale deeply through nose, exhale through mouth; breathe steadily without holding breath.
Tempo
0-1-0
Range of Motion
Body aligns straight from head to heels; hips neither sag nor pike.
Safety
Safety Notes
- Avoid with shoulder or wrist injury
- Stop if pain in elbow or ankle
- Maintain neutral neck
- Prioritize form over hold time
- Use mat for comfort
- Consult doctor for back issues
Spotting
No spotting needed; self-supported exercise with bodyweight only.
Common Mistakes
- Hips sagging toward floor
- Shoulder rolling forward
- Neck craning up
- Bottom elbow drifting
- Top hip dropping
- Breath holding
When to Avoid
- Shoulder injury
- Elbow pain
- Wrist issues
- Acute back strain
Flexibility Needed
- Shoulder flexion
- Hip mobility
Build Up First
- Basic core engagement
- Proper plank form
Also known as
Left Side Plank, Bodyweight Left Side Plank Hold
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