SIDE PLANK
Oblique Strength & Lateral Core Stability
Primary Muscles
Exercise Description
The side plank is an isometric core exercise that targets the obliques and builds lateral stability. Supporting your body on one forearm and the side of one foot, hold a straight line from head to heels.
How To Perform
Lie on your side with your forearm on the ground, elbow directly under your shoulder.
Stack your feet or stagger them for more stability (top foot in front).
Engage your core and lift your hips off the ground, creating a straight line from head to heels.
Keep your top arm on your hip or reach it toward the ceiling.
Hold the position without letting your hips sag or pike up.
Maintain neutral head alignment and breathe steadily throughout the hold.
Expert Tips
Keep hips elevated - Don't let your hips sag. Actively push away from the ground to maintain height.
Align your body - Your body should form a straight line. Don't pike hips up or let them drop.
Engage your glutes - Squeezing your glutes helps stabilize your pelvis and makes the hold easier.
Breathe steadily - Don't hold your breath. Maintain regular breathing throughout the hold.
Common Mistakes
Hips sagging - This reduces core engagement and stresses the lower back. Keep hips elevated.
Hips piked too high - Lifting hips above shoulder-heel alignment reduces oblique engagement.
Shoulders rolling forward - Keep your shoulder stacked and active to prevent strain.
Holding breath - Breathe normally throughout. Holding breath increases blood pressure unnecessarily.
Video Guide – Side Plank
The side plank is one of the most effective exercises for building anti-lateral flexion strength—your core's ability to resist sideways bending. While regular planks target the anterior core, side planks specifically challenge your obliques, quadratus lumborum, and deep stabilizers that maintain upright posture and spinal alignment. This makes it essential for anyone looking to build a strong, functional core that protects the spine during rotational and lateral movements.
What sets the side plank apart from dynamic ab exercises is its isometric nature. You're training your core to resist movement and maintain position under load, which is exactly how your core functions in real life. Whether you're carrying groceries, playing sports, or simply walking, your core is constantly working to stabilize your spine against rotational and lateral forces. The side plank builds this essential stability strength.
Watch the demonstration video carefully. Notice how the body forms a perfectly straight line from head to heels—no hip sag, no pike. The shoulder is stacked directly over the elbow, and the forearm pushes actively into the ground. Throughout the hold, the core remains tight and breathing continues normally. This alignment and engagement is what creates the training effect.
Incorporate side planks 2-3 times per week as part of your core training. They work excellently as part of a plank circuit or as standalone holds. Start with 3 sets of 20-30 seconds per side, gradually building to 45-60 seconds. Once you can hold for 60 seconds with perfect form, progress by adding hip dips, leg lifts, or holds with feet elevated. Quality always beats duration—better to hold perfect form for 30 seconds than struggle through 60 seconds with poor alignment.
Equipment Required
Exercise mat (optional for comfort)