Side Plank

Description

The side plank is an isometric core exercise where you support your body sideways on one forearm and the side of one foot, holding a straight body line. It builds the obliques, quadratus lumborum, and lateral hip stabilizers. As an anti-lateral-flexion exercise, it teaches the core to resist sideways collapse — a critical pattern for athletic performance and lower-back health.

Muscle Group

Abs, Core

Equipment Required

Bodyweight

Side Plank Instructions

Lie on your right side with your right forearm flat on the floor, elbow directly under your shoulder.
Stack your left foot on top of your right foot, with legs straight.
Brace your core hard and lift your hips off the floor by pressing through your right forearm and the side of your right foot.
Form a straight line from your head to your heels. Your body should look like a sideways plank from any angle.
Pull your right shoulder away from your ear — do not let it shrug up. Place your left hand on your hip or extend it straight up.
Hold this position for the desired duration. Breathe normally throughout.
To finish, lower your hips back to the floor under control.
Switch sides and repeat. Aim for 20 to 60 seconds per side, building duration as you get stronger.