Side Plank

Side Plank


This exercise involves lying on one side of the body and propping oneself up on the forearm, with the body forming a straight line from head to feet. It primarily targets the oblique muscles and helps improve core stability and balance.

Muscle Group

Equipment Required

Side Plank Instructions

  1. Start by lying on your side with your legs straight and your elbow directly under your shoulder.
  2. Lift your hips off the ground, creating a straight line from your head to your feet.
  3. Hold this position for 30 seconds to 1 minute, or as long as you can maintain good form.
  4. Lower your hips back down to the ground and repeat on the other side.
  5. Complete 3-5 sets on each side.

Side Plank Form & Visual

Side Plank

Side Plank Benefits

  • Strengthens the oblique muscles
  • Improves core stability
  • Increases hip and glute strength
  • Improves balance and coordination
  • Can help prevent lower back pain

Side Plank Muscles Worked

  • Obliques
  • Transverse Abdominis
  • Gluteus Medius
  • Quadratus Lumborum

Side Plank Variations & Alternatives

  • side-plank with leg lift
  • side-plank with hip dip
  • side-plank with reach under
  • side-plank with arm raise
  • side-plank with knee tuck