Side Plank
Trains the obliques and outer hip to keep you from bending sideways.
Drag to rotate
Muscles worked
How to do the side plank
- 1Lie on your side, propped on your forearm with the elbow under the shoulder.
- 2Stack your feet and lift your hips until your body is straight.
- 3Hold, then switch sides.
When to pick it: Pick it for core stability, back health and athletic trunk strength.
Form cues
- Hips high and forward
- Straight line head to heels
- Breathe
Common mistakes
- Hips sagging toward the floor
- Rolling forward or back
- Shoulder shrugged up to the ear
Sets and reps
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner | 3 | 15–30 s holds | 45 s |
| Building | 3 | 30–60 s holds | 45–60 s |
| Advanced | 3–4 | Harder variation, 20–40 s | 60 s |
Progress by making the variation harder, not by holding for minutes.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.