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Side Plank

An isometric hold on one forearm and the feet that builds the obliques and lateral core, protecting the spine against side bending.

CoreBodyweightLateral core hold

Primary

ObliquesQuadratus lumborum

Secondary

Gluteus mediusTransverse abdominisShoulder stabilizers

Equipment

Bodyweight

Pattern

Lateral core hold

Setup

  1. 01Lie on one side with legs stacked and straight.
  2. 02Place the elbow directly under the shoulder.
  3. 03Rest the top hand on the hip.
  4. 04Stack the feet or stagger them for balance.

Execution

  1. 01Lift the hips until the body forms a straight line.
  2. 02Hold the position while breathing steadily.
  3. 03Keep the hips high for the full duration.
  4. 04Lower with control, then switch sides.

Checkpoints

  • -Head, hips, and heels form one straight line.
  • -The supporting elbow stays under the shoulder.
  • -Hips stay lifted, not sagging toward the floor.
  • -The chest faces sideways without rolling forward.

Common mistakes

  • -Letting the hips sag as the set goes on.
  • -Placing the elbow too far forward of the shoulder.
  • -Rolling the top shoulder forward and losing alignment.
  • -Holding the breath through the hold.

Programming notes

  • -Hold 20 to 45 seconds per side for 2 to 3 sets.
  • -Regress to knees-bent side plank if the hips sag early.
  • -Progress by raising the top leg or adding load on the hip.

Related exercises

Plank

Bodyweight / Core

Dumbbell Side Bend

Dumbbell / Abs

Hanging Leg Raise

Bodyweight / Abs

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