Side Plank
A forearm-supported side hold with the body in a straight line and hips lifted. It trains anti-lateral-flexion strength of the obliques and deep core.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Gluteus Medius
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 15–45 sec per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your side with elbow under shoulder, forearm on the floor and legs straight and stacked.
Brace your abs and press through your forearm and the side of your bottom foot.
Lift your hips so your body forms a straight line from head to feet.
Hold without letting your hips sag or rotate.
Lower slowly and repeat on the other side.
Breathing: Breathe steadily throughout the hold.
Coaching tips
Hips high
Elbow under shoulder
Body in one line
Common mistakes
Hips sagging toward the floor
Rolling the chest forward
Shrugging into the supporting shoulder
Safety notes
Bend the knees to shorten the lever if the shoulder or hips can't hold position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.