Side Plank Hold on Elbow
The side plank hold on elbow is a bodyweight isometric exercise targeting the obliques, with secondary engagement of the abs, shoulders, and glutes. It involves maintaining a rigid lateral body position on one forearm to build lateral core stability and resist spinal rotation.
How to do it
- Lie on your side with your legs stacked and prop yourself up on your forearm, with your elbow directly beneath your shoulder.
- Lift your hips off the floor so your body forms a straight line from head to feet.
- Keep your core engaged, your top hip pushed upward, and avoid letting your hips sag or rotate.
- Hold the position for the desired duration while breathing steadily.
- Lower your hips, rest, and repeat on the other side.
Form cues
- Stack your feet and align your elbow directly beneath your shoulder.
- Lift your hips to create a straight line from your head to your feet.
- Engage your core and keep your top hip lifted toward the ceiling.
- Breathe steadily and hold your body rigid without rotating.
Breathing: Inhale to prepare, and exhale smoothly as you hold the position, avoiding holding your breath.
Common mistakes
- Sagging hips reduce core activation and place unnecessary stress on the shoulder joint.
- Rolling your chest forward shifts the work away from your obliques and into your chest.
- Placing your elbow too far out increases strain on the shoulder joint.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 20–40 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 sharp or pinching pain in your shoulder, 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.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if my shoulder hurts during the side plank?
Check that your elbow is directly underneath your shoulder and ensure you are actively pushing the floor away. If discomfort persists, switch to a kneeling variation.
How many times a week should I practice this exercise?
2 to 3 times per week is plenty for most beginners to build baseline lateral core stability.
Why do my hips keep dropping toward the floor?
This usually happens when the obliques fatigue. Lower your hips with control, rest briefly, and try a shorter hold duration.