How to do the Side Plank
- Lie on your side, forearm down and elbow under your shoulder.
- Place one foot on top of the other or one slightly forward for stability.
- Lift your hips, creating a straight line from head to ankles.
- Press into your forearm and keep your body aligned – avoid twisting.
- Hold this position steadily, breathing normally, then lower down.
Full technique — 6 steps
- Lie on one side with your elbow under your shoulder and forearm flat on the floor.
- Place one foot on top of the other, or put the top foot slightly in front for a wider base.
- Lift your hips until your body forms a straight line from head to heels.
- Keep your ribs in line with your pelvis without letting the torso rotate.
- Push your forearm into the floor and keep your hips fully lifted.
- 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
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
- Harder Dumbbell Side Plank
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).
