Elbow Hold Side Plank
The elbow hold side plank is a bodyweight isometric exercise targeting the obliques. Supporting the body on one forearm and foot challenges lateral core stability and strengthens the entire side of the trunk.
How to do it
- Lie on your side with your legs stacked and your body in a straight line.
- Place your elbow directly beneath your shoulder and press your forearm into the floor.
- Lift your hips off the ground so your body forms a straight diagonal line.
- Hold the position with your core engaged and hips level.
- Maintain the hold for the desired duration before switching sides.
Form cues
- Keep your elbow directly under your shoulder.
- Stack your feet or stagger them for better balance.
- Lift your hips until your body forms a straight line.
- Engage your core and avoid letting your hips sag.
Breathing: Breathe steadily and normally through your nose and mouth; do not hold your breath while holding the position.
Common mistakes
- Letting your hips drop toward the floor, which reduces the work on your obliques and strains your lower back.
- Rolling your top shoulder forward, which collapses your chest and misaligns your upper body.
- Holding your breath, which makes it harder to maintain core tension throughout the duration.
Muscles worked
Primary: obliques. Secondary: abs, delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–40 seconds per side, rest 60 s
Lose weight
3 sets × 20–30 seconds per side, rest 45 s
Build muscle
3–4 sets × 30–45 seconds per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my shoulder hurts during this exercise?
Check that your elbow is positioned directly beneath your shoulder joint and that you are actively pressing your forearm into the floor. If discomfort persists, try a regression like the kneeling side plank.
How many times a week should I practice elbow hold side planks?
2 to 3 times per week is a great starting point for beginners to build core stability without overworking the waist muscles.
Why am I feeling this in my lower back instead of my waist?
This usually happens when your hips start to sag toward the floor. Focus on lifting your hips higher and keeping your abdominal muscles braced.