Side Plank
Side Plank Exercise Description
The beginner side plank is an anti-lateral flexion core drill that teaches you to keep the trunk and pelvis stable against side-bending forces. It primarily targets the external and internal obliques and quadratus lumborum, with support from the transverse abdominis for abdominal bracing. The gluteus medius contributes to pelvic stability, while the supporting shoulder is stabilized by the serratus anterior and rotator cuff. Using the forearm and a bent-knee base reduces leverage, making it accessible while reinforcing clean alignment. Expect emphasis on a neutral spine, stacked ribs and hips, and a steady, controlled brace rather than large movement.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Iliocostalis, Longissimus
- Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Exercise
‘- Lie on your side with knees stacked and bent about 90 degrees, feet in line with your hips.
– Place your bottom elbow directly under your shoulder; forearm straight ahead, palm or fist comfortable.
– Align ears, shoulders, hips, and knees; stack your ribs over your pelvis; keep your neck neutral.
– Lightly brace your abdomen (as if exhaling), gently squeeze the glutes, and draw the bottom shoulder blade down and slightly forward around your ribcage.
– Press the forearm and bottom knee into the floor to lift your hips until your body forms a straight line from head to knees.
– Keep the pelvis level; avoid sagging or hiking the hips, and prevent the top shoulder from rolling forward or back.
– Maintain even pressure through your forearm and knee, breathe steadily, and keep the ribs “down” without flaring.
– Lower your hips to the floor with control and repeat on the other side.
Side Plank Tips
‘- Stack your knees and bend them about 90 degrees with your feet in line with your hips.
– Place your bottom elbow directly under your shoulder with your forearm straight ahead.
– Align your ears, shoulders, hips, and knees in a straight line and keep your neck neutral.
– Stack your ribs over your pelvis and keep your ribs “down” rather than flaring.
– Lightly brace your abdomen as if exhaling and gently squeeze your glutes.
– Draw your bottom shoulder blade down and slightly forward around your ribcage.
– Press your forearm and bottom knee into the floor to lift your hips into a straight line from head to knees.
– Keep your pelvis level, avoiding both sagging and hiking of the hips.
– Prevent your top shoulder from rolling forward or backward as you hold the position.
– Lower your hips to the floor with control, then repeat on the other side.
Side Plank Beginner Introduction
The beginner side plank is a core stability exercise that teaches the body to resist tipping or collapsing to the side. This bent-knee, forearm-supported version uses a shorter lever, which reduces overall difficulty while still challenging the side abs, deep abs, and lower back to hold the trunk steady. The upper glutes help steady the pelvis, and the supporting shoulder, chest, and rotator cuff muscles work together to create a solid base under the torso.
Rather than emphasizing big movements, this variation centers on holding a strong, calm position. The body forms a straight line from head through the knees, with ears, shoulders, ribs, hips, and legs lined up. Attention is on balanced pressure through the forearm and lower leg, a gentle abdominal brace, and smooth breathing without letting the ribs lift or the hips tip. This makes the drill a useful introduction to side plank work for learning controlled alignment, steady tension, and full-body coordination in a simpler setup.