Side Plank

Beginner
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An isometric core exercise performed by propping up on one forearm, lifting the hips to maintain a straight line. It targets the obliques and transverse abdominis to build anti-lateral flexion stability.

About Exercise

Equipment

Body Weight

Difficulty

2/5 • Beginner

Primary Muscle Groups

Obliques

Secondary Muscles

Lower Back, Shoulders

Popularity Score

9

Goals

Stability
Endurance
Hypertrophy

Training Style

Calisthenics
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Obliques

9/10

External Obliques, Internal Obliques

Abs

7/10

Rectus Abdominis, Transverse Abdominis

Glutes

6/10

Glute Max, Glute Medius

Lower Back

4/10

Erector Spinae

Shoulders

4/10

Anterior Delts, Medial Delts

Programming

Typical Rep Range

1-3 reps

Rest Between Sets

30-90 seconds • Rest only long enough to transition and stabilize before switching sides.

How to Perform

Lie on your side with legs straight, stacking feet or placing the top foot slightly in front of the bottom one for better balance. Prop your body up onto your forearm, ensuring the elbow is directly beneath your shoulder.

  1. Brace your core and squeeze your glutes tightly.
  2. Lift your hips off the floor, forming a straight line from your head to your heels.
  3. Hold this rigid position for the desired duration, avoiding any hip sagging or rotation.
  4. Lower the hips slowly and controlled to the floor.
  5. Switch sides and repeat for the other side.

Coaching Tips

Form Cues

  • Stack hips vertically
  • Elbow under shoulder
  • Squeeze glutes tight
  • Maintain straight line
  • Ribs down and braced

Breathing

Maintain controlled, continuous breathing throughout the entire isometric hold while keeping the abdominal brace strong.

Tempo

1-T-0

Range of Motion

Maintain a perfectly straight line from the ears through the shoulders, hips, and ankles without allowing the hips to sag.

Safety

Safety Notes

  • If you experience shoulder pain, revert to an easier variation or stop.
  • Focus on maintaining perfect form rather than extending the hold time.

Spotting

Not recommended; focus on maintaining strict form and holding time.

Common Mistakes

  • Allowing the hips to sag toward the floor.
  • Shifting shoulders or rotating the upper body.
  • Holding your breath during the isometric contraction.

When to Avoid

  • Acute shoulder injury or instability.
  • Severe wrist or elbow joint pain.

Flexibility Needed

  • Adequate shoulder stability.

Build Up First

  • Ability to maintain a basic front plank for 30 seconds.

Also known as

Elbow Side Plank, Lateral Plank, Single-Arm Plank

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