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Side Plank

A lateral isometric hold that targets the obliques, the side muscles of the core that front-facing exercises often miss.

Setup

Lie on your side, propped up on one forearm. Elbow directly under your shoulder, legs stacked or slightly staggered for stability.

Movement

Lift your hips off the floor. Form a straight line from your head to your feet, supported by your forearm and the side of your foot. Hold the position. Keep your hips lifted and your body in a straight line throughout the hold.

Return

Switch sides after the hold. Train both sides for balanced development.

Common Mistake to Avoid

Letting the hips sag toward the floor. A sagging hip means the obliques aren't doing the stabilizing work the exercise is meant to train.

Equipment None (bodyweight)
Primary Muscles Abs (obliques)
Secondary Muscles Shoulders, glutes

Why it matters

Most ab exercises work in the front plane of the body, leaving the obliques — the muscles along the sides of your torso — comparatively undertrained. The side plank addresses that gap directly, training lateral core stability in a way a standard plank or crunch doesn't.

How to do it

  1. Lie on your side, propped up on one forearm. Elbow directly under your shoulder, legs stacked or slightly staggered for stability.
  2. Lift your hips off the floor. Form a straight line from your head to your feet, supported by your forearm and the side of your foot.
  3. Hold the position. Keep your hips lifted and your body in a straight line throughout the hold.
  4. Switch sides after the hold. Train both sides for balanced development.

Common mistakes

  • Letting the hips sag toward the floor. A sagging hip means the obliques aren't doing the stabilizing work the exercise is meant to train.
  • Rotating the torso forward or backward. Keep your body in one straight plane, not twisted toward the floor or ceiling.
  • Placing the elbow too far forward or back from the shoulder. Directly under the shoulder provides the most stable, sustainable base.
  • Training one side significantly more than the other. Give both sides equal time to maintain balanced core development.

Sets & reps by level

Beginner

3 sets of 15–20 second holds per side.

Intermediate

3–4 sets of 30–45 second holds per side.

Advanced

3–4 sets of 45–60 second holds per side, or add a top-leg raise for additional difficulty.

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