Side Plank
Side Plank Exercise Description
The Side Plank is a bodyweight, anti–lateral flexion core exercise that builds trunk stiffness and pelvic control. It primarily trains the external and internal obliques and quadratus lumborum, with assistance from the transverse abdominis, gluteus medius/minimus, and shoulder stabilizers (including the serratus anterior). The goal is to maintain a straight, neutral alignment from head to feet while resisting sagging or rotation. Strong lateral core control supports stable movement in daily tasks and sport and complements other compound lifts. The position is easily scaled: beginners can place the bottom knee on the floor or stagger the feet; advanced lifters maintain stacked feet and crisp alignment while emphasizing full-body tension and steady breathing.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Iliocostalis, Longissimus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- 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: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Plank Exercise
‘- Lie on your side with legs extended, feet stacked or slightly staggered for balance.
– Place your forearm on the floor with the elbow directly under the shoulder; forearm perpendicular to your body.
– “Press the floor away” to set the shoulder blade; avoid shrugging toward your ear.
– Align ear–shoulder–hip–ankle in one straight line; keep a neutral spine and pelvis.
– Lightly brace the abs by drawing the ribs down; do not hold your breath.
– Drive the forearm and the edges of your feet into the floor and lift the hips until the body forms a straight line.
– Keep hips stacked (no rolling forward or backward) and level (no sagging).
– Gently squeeze the glutes, especially the top-side hip, to maintain pelvic stability.
– Keep the neck neutral with eyes forward; avoid looking up or down.
– Maintain quiet, steady breathing while holding the position.
– Lower the hips to the floor with control to finish, then switch sides.
– To reduce difficulty: bend the bottom knee to 90 degrees or perform on an elevated surface.
– To increase base stability: place the top foot slightly in front of the bottom foot.
Side Plank Tips
‘- Stack or slightly stagger your feet with legs fully extended before you start.
– Place your elbow directly under your shoulder with your forearm perpendicular to your body.
– “Press the floor away” with your forearm to set the shoulder blade and avoid shrugging toward your ear.
– Align your ear, shoulder, hip, and ankle in one straight line to keep a neutral spine and pelvis.
– Lightly brace your abs by drawing the ribs down without holding your breath.
– Drive your forearm and the edges of your feet into the floor as you lift your hips into a straight line.
– Keep your hips stacked and level, avoiding any rolling forward/backward or sagging.
– Gently squeeze your glutes, especially the top-side hip, to help maintain pelvic stability.
– Keep your neck neutral with eyes forward, avoiding looking up or down.
– To adjust difficulty, bend the bottom knee to 90 degrees or use an elevated surface, or place the top foot slightly in front of the bottom foot to increase base stability.
Side Plank Beginner Introduction
The Side Plank is a bodyweight core hold performed on one side of the body, emphasizing tension rather than movement. In this position, the body is supported on the forearm and the edges of the feet or a bent knee, with the head, torso, hips, and legs arranged in a long, straight line. This sideways orientation challenges the side abs, deep abs, side lower back, upper glutes, and the muscles around the shoulder and rib cage that help steady the upper body.
Because the goal is to resist tipping, drooping, or twisting, this exercise highlights control of the hips and midsection rather than big ranges of motion. The static nature of the hold encourages steady breathing and full-body firmness at the same time. Difficulty is easily adjusted: a bent bottom leg or higher surface offers a gentler version, while stacked legs and a narrower base create a more demanding balance and strength challenge that supports everyday movement and athletic performance.