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how to do side plank

Balancing on one forearm and the edge of your foot, the side plank works the muscles along the side of your waist that resist bending sideways. That makes it a good partner to front planks, which mostly train the front of your body. It suits beginners willing to start from the knees, and it is useful if one side of your body feels weaker, since you can compare the sides directly. Your supporting shoulder does real work here, so stop when it fatigues before your waist does.

▶ watch side plank on the dedicated video page

primary musclesabs, obliques
also worksshoulders, traps
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Lie on your right side with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder.
  2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
  3. Hold the position for the desired duration, keeping your body straight and your core tight.
  4. Slowly lower your hips back to the starting position with control. Repeat on the other side by lying on your left side and following the same steps.

how much: Start with 3 rounds of 15–20 seconds per side, and try adding five seconds only on your weaker side first.

form tips from the wandelbar coaches

  • Drive your forearm into the floor and push your top shoulder away from your ear.
  • Lift the bottom hip until your head, hips, and feet line up like a board.
  • Stack your top hip directly over your bottom hip, as if standing between two walls.

common mistakes

  • Hips sinking toward the floor after a few seconds — end the set and restart with bent knees.
  • Top hip rolling forward toward the floor — open your chest to the side and stack the hips again.
  • Elbow creeping out past your head — place it directly under the shoulder before lifting.

make it easier or harder

easier
Bend both knees behind you and hold the side plank from your knees and forearm.
harder
Raise your top leg a few inches and hold it there for the whole round.
side plank on one forearm: hips lifted, body straight from head to feet
side plank — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks heel touches: shoulders lifted, right hand reaching toward right heel heel touches

never wonder what to train next

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