Also known as: side bridge, lateral plank, side elbow plank, oblique plank

What is Side Plank?

The side plank is a bodyweight core hold performed on one forearm that primarily targets the obliques and shoulder stabilizers. Difficulty: Easy - it improves lateral core strength, hip alignment and shoulder stability, and offers simple regressions for beginners learning proper bracing and form.

How to Do Side Plank

  1. Start position: Lie on your side, stack feet, place forearm under shoulder, elbow at 90 degrees, engage core before lifting to protect the shoulder.
  2. Align body: Push through forearm, straighten body into a straight line from head to heels, avoid sagging hips and rotating torso.
  3. Lift hips: Contract obliques and glutes to lift hips until body is neutral; keep shoulders stacked over elbow for joint safety.
  4. Hold and breathe: Breathe evenly, keep neck neutral, hold position for desired time, start with 10-30 seconds per side and increase gradually.
  5. Lower with control: Lower hips slowly back to the mat, then switch sides; focus on controlled movement to avoid strain and maintain technique.

Muscle Groups

Core, Shoulders

Description

Start on your side with your feet together and one forearm directly below your shoulder - arm is bent like in a regular plank position. Other arm be raised and held like that.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Keep this position for required amount of time.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the side plank?

Side planks strengthen the obliques, improve lateral core stability, support spinal alignment and enhance shoulder stabilizers. They boost balance and anti-rotation strength with no equipment, useful for core conditioning and injury prevention.

What are common mistakes when doing side planks?

Common mistakes include letting hips sag, rotating the torso, placing the elbow too far from the shoulder, holding your breath, and craning the neck. Correct these by stacking shoulders, engaging obliques, maintaining a neutral neck, and controlling hip position.

How can I progress or regress the side plank?

Regress by performing side planks from the knee, elevating the forearm on a bench or wall, or reducing hold time. Progress by adding leg lifts, weights, longer holds, or moving to star and rotating side plank variations.