Side Plank
The side plank is a bodyweight isometric exercise targeting the obliques and lateral core. Holding the body in a rigid side-lying position develops lateral stability, which is essential for spinal protection and athletic performance.
How to do it
- Lie on your side and prop yourself up on your forearm with your elbow directly under your shoulder.
- Stack your feet on top of each other and lift your hips off the floor.
- Maintain a straight line from your head to your feet, keeping your core tight.
- Avoid letting your hips sag or rotate.
- Hold for the desired duration, then switch sides.
Form cues
- Stack your elbow directly beneath your shoulder.
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes.
- Lift your hips away from the floor.
Breathing: Breathe steadily and normally throughout the hold; avoid holding your breath.
Common mistakes
- Allowing your hips to sag toward the floor, which reduces core engagement and strains the lower back.
- Rolling your chest forward or backward, which compromises spinal alignment and balance.
- Placing your elbow too far out from your shoulder, increasing joint stress.
Muscles worked
Primary: obliques. Secondary: abs, glutes, shoulders.
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
Make it harder
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 a side plank?
Check that your elbow is positioned directly under your shoulder joint. If discomfort persists, try a regression like the kneeling side plank.
How often can I practice side planks?
You can safely include them 2 to 3 times per week as part of your core or full-body routine.
Why do my hips keep dropping?
This usually happens when the obliques fatigue. Lower your hips to the floor, rest briefly, and try a shorter hold with strict form.