# Side Plank

An isometric core exercise targeting the obliques and lateral trunk stabilizers. Used to build anti-lateral-flexion strength and side-to-side stability.

- Beginner · Isometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/side-plank/video/male.mp4
- HTML: https://seto.fit/exercises/side-plank/

## Muscles worked

- Obliques: 10/10
- Abs: 6/10
- Glutes: 4/10

## How to do the Side Plank

1. Lie on your side, forearm down and elbow under your shoulder.
2. Place one foot on top of the other or one slightly forward for stability.
3. Lift your hips, creating a straight line from head to ankles.
4. Press into your forearm and keep your body aligned – avoid twisting.
5. Hold this position steadily, breathing normally, then lower down.

### Full technique — 6 steps

1. Lie on one side with your elbow under your shoulder and forearm flat on the floor.
2. Place one foot on top of the other, or put the top foot slightly in front for a wider base.
3. Lift your hips until your body forms a straight line from head to heels.
4. Keep your ribs in line with your pelvis without letting the torso rotate.
5. Push your forearm into the floor and keep your hips fully lifted.
6. Hold the position while breathing steadily, then lower and switch sides.

## Common mistakes

- Letting hips sag downward
- Torso rotating toward the floor
- Shoulder collapsing into the ear
- Bending at the hips

## Form cues

- Drive forearm into floor
- Keep hips fully lifted
- Keep ribs down
- Don't rotate open

## How much to do

- **Strength**: 3–5 sets · rest 1 min
- **Endurance** (good fit): 2–4 sets · rest 45 s

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Side Plank — 35% of bodyweight**
- Harder: [Dumbbell Side Plank](https://seto.fit/exercises/dumbbell-side-plank/) — 45% of bodyweight

## Quick answers

### What muscles does the Side Plank work?

Primary: Obliques 10/10. Also works: Abs 6/10, Glutes 4/10.

### When should I do the Side Plank in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Side Plank?

Strength: 3–5 sets, rest 1 min. Endurance: 2–4 sets, rest 45 s.

### What is a harder version of the Side Plank?

Dumbbell Side Plank (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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