Side Plank
A side-lying isometric hold that trains the obliques and lateral hip to resist side-bending — a staple for trunk stability.
Muscle activation
- Obliques55%
- Abductors15%
- Lower back15%
- Upper abs15%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Lie on your side with your elbow directly under your shoulder.
2. Mid-rep
Push the floor away with your forearm so the shoulder doesn't sag.
3. End of the movement
Hold while breathing steadily.
4. Common mistake
Hips sagging toward the floor
Ways to do it
Core stability on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Lie on your side with your elbow directly under your shoulder.
- 2Stack your feet (or stagger them for balance) with legs straight.
- 3Brace your abs and line up head, hips and feet.
Execution
- 1Lift your hips until your body forms a straight line.
- 2Push the floor away with your forearm so the shoulder doesn't sag.
- 3Hold while breathing steadily.
- 4Lower with control, then switch sides.
Breathing
Breathe slowly and steadily through the hold while keeping the brace.
Tempo
Isometric hold — 20–45 s per side, steady breathing
Muscles worked
Primary
Obliques
Secondary
Abductors, Lower back, Upper abs
Key form cues
- Hips high
- Push the floor away
- Straight line head to heels
- Breathe
Common mistakes
Hips sagging toward the floor
Lift the hips and shorten the hold if needed.
Hips rolling backward or forward
Stack hips and shoulders vertically.
Shoulder sinking toward the ear
Actively push the forearm into the floor.
Range of motion
Static hold with the body in a straight line from head to heels, hips lifted off the floor.
Variations
Easier
Knee-down side plank
Harder
Side plank with top leg raised
At home
Side plank
Machine / cable
Cable Pallof press