Side Bend Plank
Side Bend Plank Exercise Description
The Side Bend Plank is a side-plank variation that trains the lateral core by lifting and lowering the pelvis in the frontal plane while keeping a long, neutral spine. Primary muscles include the external and internal obliques and quadratus lumborum; the gluteus medius/minimus and adductors assist with pelvic control. The supporting shoulder works isometrically, with the serratus anterior, rotator cuff, and latissimus dorsi contributing to scapular stability. The goal is controlled range without torso rotation, shoulder shrugging, or lumbar extension as you “bend” slightly toward the floor and return to a straight line. Expect a focused challenge to the “waist” musculature with full-body tension from forearm to feet.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Gluteus Medius, Gluteus Minimus
- Stabilizing Muscles: Infraspinatus, Latissimus Dorsi, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Other
- 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: Male
How To Do The Side Bend Plank Exercise
‘- Lie on your side with legs extended and feet stacked; place your forearm on the floor with the elbow directly under the shoulder.
– Stack hips and shoulders; draw ribs down, lightly brace the abdomen, and keep your neck neutral.
– Press the forearm and bottom edge of the feet into the floor to lift the hips until your body forms a straight line from ear to ankle.
– From this plank, lower the hips a few inches toward the floor under control without letting the torso rotate or the shoulder shrug.
– Drive the hips back up to a straight line by engaging the obliques; keep pelvis and shoulders stacked throughout.
– Breathe steadily; maintain full-body tension; prioritize smooth control over depth of the bend.
Side Bend Plank Tips
‘- Stack your hips and shoulders and keep them stacked throughout the entire movement.
– Place your elbow directly under your shoulder and keep your neck neutral.
– Press firmly through your forearm and the bottom edge of your feet to lift into the plank.
– Form a straight line from ear to ankle at the top position.
– Lower your hips only a few inches toward the floor and do so under control.
– Do not let your torso rotate or your shoulder shrug as you move.
– Drive the hips back up by engaging the obliques, returning to a straight line.
– Lightly brace your abdomen and draw the ribs down to maintain a neutral spine.
– Maintain full-body tension from forearm to feet.
– Breathe steadily and prioritize smooth, controlled motion over how far you bend.
Side Bend Plank Beginner Introduction
The Side Bend Plank is a side-plank style core exercise that emphasizes strong, steady work through the waist. In this movement, the body is supported on one forearm and the edge of the feet, forming a long, aligned shape from head to ankles. From that position, the hips travel gently toward the floor and then back up, creating a subtle “arc” that challenges the side abs and side lower back while the spine stays long and unmoving.
Because the body rests on one arm and one side of the legs, the supporting shoulder and upper back play a key stabilizing role, with help from the chest and shoulder muscles. The upper glutes and inner thighs assist in guiding the pelvis so it stays stacked rather than twisting. The result is a precise, controlled core drill that highlights the muscles around the waist while also demanding steady engagement through the shoulders, hips, and legs, linking the forearm to the feet in one integrated effort.