Side Plank
Isometric core hold targeting obliques and transverse abdominis to build lateral stability and balance; commonly scaled by hold duration or knee support.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, 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
8/10Transverse Abdominis
Glutes
7/10Glute Medius
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with legs extended and stacked, elbow directly under shoulder, forearm flat on ground.
- Engage core and squeeze glutes.
- Exhale and lift hips to form straight line from head to heels.
- Press forearm into ground to stack shoulders.
- Keep neck neutral in line with spine.
- Breathe steadily while holding position.
- Lower hips with control and switch sides.
Coaching Tips
Form Cues
- Core tight
- Glutes squeezed
- Shoulders stacked
- Body straight
- Breathe steady
Breathing
Inhale through nose, exhale through mouth; maintain steady breathing without holding breath.
Tempo
0-1-0
Range of Motion
Body straight from head to heels, hips lifted off ground with no sag or hike.
Safety
Safety Notes
- Avoid if shoulder or wrist injury
- Stop if pain in back or hips
- Prioritize form over duration
- Neutral neck to prevent strain
- Use mat for elbow comfort
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging
- Shoulders hunched
- Head misaligned
- Breath held
- Elbow not under shoulder
When to Avoid
- Shoulder injuries
- Elbow or wrist pain
- Acute back issues
Flexibility Needed
- Shoulder flexion for support
- Hip mobility for alignment
Build Up First
- Basic core engagement
- Understanding of plank position
Also known as
Lateral Plank, Side Bridge
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