Side Plank
Muscles worked
About Side Plank
The side plank is a static bodyweight exercise held on one forearm and the edge of the foot, body aligned on its side. It targets the abs, especially the obliques and the quadratus lumborum, with the shoulder stabilising. It is an excellent complement to the standard plank for strengthening the sides of the trunk, often neglected, and improving lateral stability. Lift the hips well to form a straight line from head to feet, without letting the pelvis sag toward the floor. To make it easier, place the lower knee on the ground; to make it harder, lift the top leg.
check_circleBenefits
- check_circleTargets the obliques and the lateral stabilizers of the trunk
- check_circleBuilds isometric stability in the supporting shoulder
- check_circleCorrects left-right imbalances by training each side separately
lightbulbExecution tips
- lightbulbStack the hips and shoulders, body in one straight line
- lightbulbPosition the elbow directly under the supporting shoulder
- lightbulbActively lift the hips so you don't sag toward the floor
- lightbulbLook straight ahead and keep the neck in line
warningCommon mistakes
- warningLetting the hips drop toward the floor
- warningRolling the torso forward or backward instead of staying side-on
- warningPlacing the elbow too far ahead of the shoulder
- warningNeglecting one side and creating an imbalance
helpFrequently asked questions
How long should I hold each side?expand_more
Aim for 3 sets of 20 to 40 seconds per side, keeping the hips high.
What's an easier version for beginners?expand_more
Drop the bottom knee to the floor to shorten the lever and ease the hold.
Does the side plank slim the waist?expand_more
It strengthens and tones the obliques but does not melt fat locally. A slimmer waist comes from a calorie deficit; the side plank adds a stronger, better-defined trunk on top.
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