Balancing on one forearm and the side of the foot, the side plank trains the obliques and the deep stabilisers along the side of the trunk, including the quadratus lumborum and the gluteus medius. It holds the body in a straight line from head to feet while resisting sagging toward the floor.
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How effective is this exercise for you?
3
Sets
0.5m
Duration
Bodyweight
Equipment
4.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Obliques
📋 How To Perform Side Plank
1
Lie on your side, prop yourself up on one forearm, elbow under your shoulder.
2
Stack your feet (or stagger them for balance) and lift your hips off the floor.
3
Keep your body in a straight line from head to feet.
4
Hold, keeping your hips lifted and core braced — don't let them sag.
5
Switch sides to train both obliques evenly.
💡 Benefits of Side Plank
Builds lateral core strength, which stabilises the spine when you carry things on one side or move on one leg. It is a staple of back-care programmes and a good complement to the front plank.
📈 Sets, Reps & Programming
Hold for 20 to 45 seconds per side for 3 sets. Increase the hold time before adding difficulty, and check that the hips stay stacked rather than rotating forward or back.
⚠️ Common Mistakes to Avoid
Letting the hips drop toward the floor
Rotating the torso forward or backward
Letting the supporting shoulder shrug up toward the ear
✅ Pro Tips
Stack the hips and shoulders in a straight line and press the forearm into the floor
Squeeze the glutes and lift the hips until the body is straight
🛡️ Safety Notes
The supporting shoulder takes load, so stop if you feel a pinch. Drop to the knees to shorten the lever if the full version is too hard.
🔁 Progressions & Regressions
Make it hardertop leg raised or hips lifting and lowering.
