arrow_backAll exercises
Side Plank
StaticIsolationPoids du corpsBeginner
Muscles worked
Front
Back
AbdominalsShoulders
About Side Plank
The side plank is a static bodyweight exercise held on one forearm and the edge of the foot, body aligned sideways. It targets the abs, especially the obliques, with the shoulders stabilizing. Great for strengthening the sides of the trunk from the beginner level.
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.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.