Side Plank tutorial
The side plank is a static hold where you support your body in a straight line on one forearm and the side of your foot. It strengthens the obliques, quadratus lumborum and glute medius and improves lateral spinal stability. It suits beginners and anyone seeking a strong core and healthy back.
How to perform
- Lie on your side and place your elbow directly under your shoulder.
- Stack your legs straight or place one foot in front of the other.
- Brace your core and lift your hips off the floor.
- Hold your body in a straight line from head to feet.
- Hold this position for 20 to 45 seconds.
- Lower your hips slowly and repeat on the other side.
Breathing: Breathe slowly and steadily through the hold, in through the nose and out through the mouth, without holding your breath.
Key tips
- Push your hips slightly forward so your body doesn't bend back.
- Keep your shoulder away from your ear and press into the forearm.
- Rest the bottom knee on the floor to make it easier.
Common mistakes
- Letting the hips sag toward the floor
- Rotating the torso forward or backward
- Placing the elbow away from under the shoulder, stressing the joint
Safety: People with shoulder pain should start with the knees-down version or do a side plank with the hand against a wall.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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