What is Side Plank?
Side Plank is a bodyweight core stability exercise performed on one forearm with feet stacked. It primarily targets the obliques, transverse abdominis and shoulder stabilizers. Difficulty is easy — suitable for beginners focusing on hip alignment and posture.
How to Do Side Plank
- Set starting position: Lie on your side with feet stacked, place forearm under shoulder and elbow directly beneath shoulder, other arm extended or hand on hip.
- Engage your core: Brace your core and draw ribs down; lift hips until your body forms a straight line from head to heels, avoiding sagging.
- Check shoulder alignment: Keep the supporting shoulder stacked over the elbow, avoid shrugging, and press forearm into the floor to protect the joint.
- Hold and breathe: Maintain a neutral neck, breathe steadily, and hold for the target time; lower to a bent-knee side plank if hips begin to drop.
- Controlled exit: Lower hips slowly to the mat, rest briefly, then switch sides. Use the opposite forearm and repeat the same controlled setup and hold.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Side Plank?
The Side Plank strengthens obliques, transverse abdominis and shoulder stabilizers while improving lateral core stability and posture. It reduces low-back strain by training anti-rotation and requires no equipment.
What are common mistakes when doing a Side Plank?
Common mistakes include letting the hips sag or rotate, stacking the shoulder forward, shrugging the top shoulder, and holding your breath. Fix them by aligning hips, stacking the shoulder over the elbow, keeping the spine neutral, and breathing steadily.
How can I progress or modify the Side Plank?
To modify, drop the top knee or use a bent-knee side plank. Progress by increasing hold time, lifting the top leg, adding hip dips or light weight. Alternatives include Russian twists or side-lying clams for oblique focus.