Side Plank
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
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Glutes
6/10Glute Max, Glute Medius
Lower Back
4/10Erector Spinae
Shoulders
4/10Anterior 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.
- Brace your core and squeeze your glutes tightly.
- Lift your hips off the floor, forming a straight line from your head to your heels.
- Hold this rigid position for the desired duration, avoiding any hip sagging or rotation.
- Lower the hips slowly and controlled to the floor.
- 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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