Strength Training · Calisthenics
Side Plank
The side plank is a bodyweight hold that trains the sides of your core and hip stabilizers to keep your body from bending sideways or twisting.
- Beginner
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with your legs straight.
- Place your supporting forearm on the mat with your elbow directly beneath your shoulder.
- Stack your feet on top of each other.
- Lift your hips off the mat.
- Hold your body in a straight line from head to heels for the target time.
- Lower your hips to the mat under control.
Form cues
- Push the floor away.
- Keep your neck long.
- Breathe steadily throughout the hold.
Common mistakes
- Hips saggingTighten your abdomen and glutes to keep your waist lifted.
- Rolling forward or backwardKeep your chest facing the wall in front of you, with your top hip directly above your bottom hip.
Safety
Your supporting shoulder can become irritated if it collapses under your weight. Holding past fatigue can also let your lower back sag and become uncomfortable.
- Use a nonslip mat with enough cushioning for your elbow.
- Start with short holds rather than pushing to exhaustion.
- Stop if you feel joint pain rather than muscular effort.
Use a bent-knee version if you cannot maintain the position, and seek guidance from a physiotherapist if you have ongoing shoulder or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 30 sec
Complete each hold on both sides, using the weaker side to set your duration.