Side Plank
Stronger core. Better stability.
An isometric hold that strengthens the sides of your core (obliques) and improves balance and stability. A gentle but powerful move for a strong, supported midsection and back.
Benefits
- Strengthens obliques and deep core
- Improves balance and stability
- Supports your spine and lower back
- Builds shoulder stability
- No equipment needed
- Great for all fitness levels
Muscles worked
Obliques Transverse Abdominis Shoulders Glutes
Step by step
1
Start
Lie on your side with your legs stacked, forearm on the floor and elbow directly under your shoulder.
2
Lift
Press into your forearm and lift your hips off the floor so your body forms a straight line.
3
Hold
Keep your core braced and hips lifted. Hold steady for the set time, breathing evenly.
4
Switch
Lower with control, then repeat on the other side.
Tips for best form
Do it right.
- Elbow directly under your shoulder
- Body in a straight line — hips lifted, not sagging
- Keep your core braced
- Stack your feet (or stagger them for balance)
- Breathe steadily throughout the hold
Find your version
1. Knee Side PlankBeginner
- Bottom knee down
- Reduces load
2. Full Side PlankIntermediate
- Legs straight
- Standard version
3. Side Plank with Hip DipsAdvanced
- Lower & lift hips
- More oblique work
Common mistakes to avoid
- Hips sagging toward the floor
- Elbow out of line with the shoulder
- Holding your breath
- Rotating your torso forward
How much, how often
| Level | Hold | Sets | Rest |
|---|---|---|---|
| Beginner | 15–20 sec each side | 2–3 | 30–45 sec |
| Intermediate | 30–45 sec each side | 3 | 30 sec |
| Advanced | 60 sec each side | 3–4 | 30 sec |
Tips for best results
- Start on your knees if you need to
- Keep your hips lifted and body long
- Breathe — don't hold your breath
- Add hip dips as you get stronger
- Balance both sides equally