Lateral Side Plank
Description
The lateral side plank is the standard side plank — holding a straight body position on one forearm and the side of one foot. It builds anti-lateral flexion core strength, targeting the obliques and quadratus lumborum.
Equipment Required
Lateral Side Plank Instructions
- Lie on your right side. Place your right forearm on the floor, elbow under your shoulder.
- Stack your feet or stagger them.
- Lift your hips off the floor until your body forms a straight line.
- Hold this position for the desired time.
- Keep hips elevated — do not let them sag.
- Breathe steadily.
- Hold for 20 to 45 seconds per side.
- Switch sides.
Lateral Side Plank Form & Visual
Lateral Side Plank Benefits
- Builds anti-lateral flexion core strength
- Targets the obliques and quadratus lumborum
- No equipment needed
- Foundational core exercise
- Builds hip stability
- Recommended by Dr. McGill for core health
Lateral Side Plank Muscles Worked
- Obliques
- Quadratus lumborum
- Gluteus medius (hip stabilizer)
- Transverse abdominis
Lateral Side Plank Variations & Alternatives
- Side Plank
- Side Plank Leg Lift
- Side Plank Oblique Crunch
- Side Plank Hip Dip
- Star Side Plank
