Side Elbow Plank Hold
Side Elbow Plank Hold is a bodyweight strength exercise targeting the obliques. Holding the side plank position on the forearm builds lateral core stability, shoulder endurance, and hip abductor strength.
How to do it
- Lie on your side and prop yourself up on one forearm, with your elbow directly beneath your shoulder.
- Stack your feet or place the lower knee on the ground for support.
- Lift your hips off the ground until your body forms a straight diagonal line.
- Hold the position for the desired duration, keeping your core tight.
- Switch sides and repeat.
Form cues
- Keep your elbow directly under your shoulder.
- Lift your hips to form a straight diagonal line.
- Engage your core and squeeze your glutes.
- Breathe steadily throughout the hold.
Breathing: Inhale deeply through your nose, and exhale steadily through your mouth as you maintain the hold.
Common mistakes
- Letting your hips sag toward the floor, which reduces engagement in the obliques.
- Rolling your top shoulder forward, which strains the shoulder joint.
- Holding your breath, which raises blood pressure and tires you out faster.
Muscles worked
Primary: obliques. Secondary: abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds per side, rest 60 seconds
Lose weight
3 sets × 20–30 seconds per side, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, lower your bottom knee to the ground for support.
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
Where should I feel this exercise?
You should feel your side waist (obliques) and your lower shoulder working to keep you stable.
What if my feet slip during the hold?
Make sure you are on a non-slip mat or try wearing shoes with good grip.
How often can I do side planks?
You can safely include them 2 to 3 times a week as part of your core routine.