Drag to rotate
3 sets of 15–30 s, 45 s rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
