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Introduction
The side plank is a core strengthening exercise that primarily targets the obliques, but also engages the shoulders, arms, and glutes. It effectively improves stability, balance, and posture, making it beneficial for overall functional fitness. Side planks are particularly useful for individuals aiming to enhance their waistline definition or prepare for activities requiring dynamic balance and rotational power.
Muscles Worked
- Primary: Obliques, Shoulders (specifically the lateral deltoids)
- Secondary: Rectus Abdominis, Hip Abductors, Wrist Flexors, Serratus Anterior
How to Do It (Step-by-Step)
- Lie on your side with your legs stacked and extended, propped up on your forearm beneath your shoulder. The bottom forearm should be perpendicular to the floor, and your body should form a diagonal line.
- Lift your hips off the ground while keeping your feet, forearm, and shoulders in alignment, so your body forms a straight diagonal line from head to heel.
- Engage your core, lift your hips as high as possible without arching your back, and maintain this position for the duration of the exercise. Keep your neck in line with your spine, gaze straight ahead or slightly upwards.
Tip: Breathe slowly and evenly while performing the side plank to focus on your core engagement and improve stability.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
To progress your workouts automatically, check out Auto Progression
Set timers for optimal rest periods using the Rest Timer feature.
Form Tips
- Maintain a straight line from head to heels: Keep your body in one continuous line, avoid sagging at the hips or raising your bottom.
- Stack your forearm directly under your shoulder: Ensure that your elbow is directly beneath your shoulder for maximum stability and engagement of the core muscles.
- Engage your core throughout the exercise: Squeeze your abs tightly to support your spine and prevent any unwanted movement, making the side plank more effective and safer.
When to Use It
- Strengthening oblique muscles during core workouts
- Improving stability and balance in yoga practice
- Enhancing functional strength for athletic performance
Workout History can help you track your progress and optimize your fitness routine.
The side plank primarily works the obliques, but also engages the shoulders, arms, wrists, and glutes.
Hold each side plank for 30-60 seconds. Adjust time based on your fitness level.
Start in a high plank position, rotate onto one forearm with elbow directly beneath shoulders. Stack feet, lift hips, and hold.
Yes, you can perform a side plank on your knees or against a wall for added support.
It's beneficial to do both left and right side planks in the same set for equal development.
