Side Plank (Right)
A static core exercise performed lying on the side, emphasizing the obliques and deep core stabilizers to build anti-lateral flexion 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 Medius
Shoulders
5/10Anterior Delts, Medial Delts
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-60 seconds • Rest briefly before switching to the left side.
How to Perform
Lie on your right side with the right forearm directly under the shoulder and your legs stacked or staggered. Keep your neck aligned with your spine.
- Brace your core and lift your hips off the floor, creating a rigid, straight line from head to heels.
- Ensure your hips do not sag toward the ground or rotate forward.
- Maintain strong tension in the right obliques and glutes throughout the hold.
- Hold the plank for the required duration while breathing steadily.
- Lower your hips slowly back to the ground and prepare to switch sides.
Coaching Tips
Form Cues
- Stack the hips
- Elbow under shoulder
- Stay rigid
- Engage the side core
Breathing
Maintain controlled, steady breathing throughout the isometric hold; do not hold your breath.
Tempo
1-30-1
Range of Motion
Maintain a rigid, straight line from the top of the head through the hips to the heels, ensuring the hips are fully extended.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the shoulder or lower back.
- Keep the head neutral; avoid letting the neck drop or strain.
Spotting
Not recommended; scale the difficulty by dropping to the knees if needed.
Common Mistakes
- Letting the hips drop or sag
- Rotating the torso forward or backward
- Shrugging the supporting shoulder
- Holding your breath
When to Avoid
- Acute shoulder injury
- Severe wrist pain
- Acute low back disc issues
Build Up First
- Basic core bracing competency
Also known as
Right Side Plank, Right Lateral Plank, Oblique Bridge (Right)
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