Side Plank (Right)
A bodyweight isometric hold that targets obliques, glutes, and shoulders to build core stability and balance; commonly scaled by hold duration or leg lifts.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Glutes
Secondary Muscles
Lower Back
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
Abs
7/10Transverse Abdominis
Shoulders
6/10Anterior Delts
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your right side on a mat with legs extended and stacked. Place your right forearm on the ground with elbow under shoulder.
- Engage your core and squeeze glutes.
- Lift hips off the ground to form a straight line from head to feet.
- Extend left arm overhead or place on hip.
- Hold position while breathing steadily.
- Lower hips slowly to return to start.
Coaching Tips
Form Cues
- Body in straight line
- Hips lifted high
- Core braced tight
- Shoulder stacked over elbow
- Gaze forward neutral
Breathing
Inhale and exhale steadily throughout the hold; brace core before lifting.
Tempo
0-0-0
Range of Motion
Maintain straight line from head to ankles with hips lifted and neutral spine.
Safety
Safety Notes
- Avoid if shoulder or wrist pain present
- Stop if form breaks
- Keep neck neutral to prevent strain
- Use knee support if beginner
Spotting
No spotting needed; self-supported exercise.
Common Mistakes
- Hips sagging down
- Arching lower back
- Rotating torso
- Dropping head
- Elbow drifting forward
When to Avoid
- Shoulder injuries
- Elbow or wrist issues
- Acute back pain
Flexibility Needed
- Shoulder stability
- Hip mobility for alignment
Build Up First
- Basic plank hold competency
- Core engagement awareness
Also known as
Right Side Plank, Side Plank Right Side
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