Side Plank
About This Exercise
An isometric core exercise that targets the external obliques.
How to Perform
- 1
Setup
Lie on your side with your legs extended and stacked on top of each other. Place your bottom elbow directly under your shoulder, forearm perpendicular to your body.
- 2
Lift Your Hips
Engage your core and press through your forearm to lift your hips off the ground. Your body should form a straight line from your head to your feet.
- 3
Position Your Top Arm
Place your top hand on your hip, extend it toward the ceiling, or rest it along your side. Choose what helps you balance best.
- 4
Hold and Breathe
Maintain this elevated position, keeping your hips stacked and core engaged. Breathe steadily and hold for the designated time before switching sides.
Form Tips
- •Keep your body in a straight line - avoid letting your hips drop
- •Stack your hips directly on top of each other
- •Push your bottom shoulder away from your ear
- •Engage your obliques to maintain the lifted position
Common Mistakes to Avoid
- •Letting the hips sag toward the floor
- •Rotating the hips forward or backward
- •Placing the elbow too far from the shoulder
- •Holding breath instead of breathing normally
Muscles Worked
Primary
Secondary
Related Exercises
View all exercises
Knee Reaching Crunch
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Leg Raises
Hip Flexors, Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the lower abdominal muscles.
Plank
Core, Obliques, Rectus Abdominis, Transverse Abdominis
An isometric core exercise that targets the transverse abdominis.
Plank Toe Taps
Core, Obliques, Transverse Abdominis
An advanced variation of the plank core exercise that targets the transverse abdominis.
Side Plank Dip
Obliques, Transverse Abdominis
A floor based core exercise that targets the transverse abdominis and obliques.
Toe Touches
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.