Side Plank – March
Side Plank March is a bodyweight strength exercise targeting the obliques. The marching leg motion from the side plank position adds dynamic hip flexion and challenges lateral core and hip stability simultaneously.
How to do it
- Assume a full side plank position on one hand with your body in a straight line.
- Engage your core and lift your top leg slightly.
- Bend your top knee and drive it toward your chest as if marching, then extend it back.
- Continue the marching motion for the desired number of repetitions.
- Switch sides and repeat.
Form cues
- Stack your feet or place the top foot slightly in front for balance
- Keep your hips elevated and in line with your shoulders
- Engage your core tightly before you lift the top leg
- Move in a controlled manner as you march the knee toward your chest
Breathing: Inhale to prepare, and exhale steadily as you drive your knee toward your chest.
Common mistakes
- Sagging hips, which strains the shoulder joint and reduces oblique engagement
- Rushing the march, which leads to a loss of balance and wobbling
- Leaning the torso forward, which shifts the work away from your side body
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 8–12 reps per side, rest 45 s
Build muscle
3–4 sets × 8–10 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler plank 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 hand or elbow is stacked directly beneath your shoulder. If discomfort persists, try a regressed kneeling variation to reduce the load.
How many times a week should I practice this exercise?
2 to 3 times per week is plenty for most beginners to build lateral core stability without overtaxing the shoulders.
Why is it so hard to keep my balance?
Balancing on one point is inherently challenging. Try placing your top foot slightly in front of the bottom foot on the floor for a wider base.