Strength Training · Calisthenics · Yoga
Side Plank Pose
Side Plank Pose is a straight-arm balance that strengthens the sides of your core while challenging shoulder stability and hip control.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Start in a high plank with your hands directly beneath your shoulders.
- Shift your weight onto your right hand.
- Roll onto the outer edge of your right foot with your chest facing left.
- Stack your left foot on top of your right foot.
- Rest your left hand on your left hip.
- Lift your hips until your body forms a straight line from head to heels.
- Hold this position for the planned duration.
- Lower your right knee to the floor to exit the pose.
Form cues
- Push the floor away.
- Spread your supporting fingers wide.
- Breathe steadily throughout the hold.
Common mistakes
- Rolling your torso forwardKeep your top hip directly above your bottom hip.
- Forcing the supporting elbow backwardKeep the arm straight without pushing the elbow beyond its natural range.
- Craning your neck upwardLook straight ahead rather than turning your head toward the ceiling.
Safety
Supporting your weight on one hand can strain the wrist or shoulder if you sink into the joint. Fatigue can also cause you to lose balance and drop onto your hip.
- Use a firm, nonslip surface.
- Keep the area beside you clear in case you lose balance.
- End the hold when your supporting arm starts to buckle.
If you have wrist or shoulder pain, choose a knee-supported or forearm version only if comfortable, or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- 45 sec
Use the same hold duration on both sides, based on the side you find harder.