Side Plank
Side Plank Exercise Description
The side plank is a bodyweight, anti-lateral-flexion core exercise that trains your trunk to resist side-bending and rotation while maintaining a neutral spine. It primarily targets the external and internal obliques, transverse abdominis, and quadratus lumborum, with important support from the gluteus medius/minimus at the hip and the shoulder stabilizers (serratus anterior and rotator cuff) on the supporting side. Because the body is held in a straight line from head to feet, it reinforces full-body tension and postural alignment without spinal movement. Proper execution emphasizes stacked hips and shoulders, a braced but breathable abdominal wall, and a shoulder positioned directly over a stable forearm. Common, well-supported variations include stacking or staggering the feet and performing the movement from the knees to reduce lever length while preserving alignment cues.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Iliocostalis, Transversus Abdominis
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Infraspinatus, Serratus Anterior, Subscapularis
- 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: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Exercise
‘- Lie on your side with legs extended, feet stacked, and your bottom forearm on the floor, elbow directly under the shoulder.
– Align your body long: ear, shoulder, hip, knee, and ankle in one straight line; keep the top hip and shoulder stacked over the bottom.
– Set the shoulder by pressing the forearm firmly into the floor and keeping the shoulder blade stable (no shrugging).
– Brace the abdominal wall and gently draw the rib cage down, maintaining a neutral head and neck (gaze slightly forward/down).
– Drive through the forearm and the edge of the bottom foot to lift the hips until the body forms a straight line.
– Keep the pelvis level; avoid sagging, piking, or rotating forward/backward.
– Squeeze the glutes to stabilize the hips; keep the legs long and knees straight.
– Breathe steadily—do not hold your breath—while maintaining tension and alignment.
– To modify, stagger the feet (top foot slightly forward) or bend the knees so the knees/forearm support your weight.
– Lower the hips with control, maintaining alignment until the forearm and side gently meet the floor.
Side Plank Tips
‘- Stack your feet and place your bottom elbow directly under your shoulder before lifting.
– Align ear, shoulder, hip, knee, and ankle in one straight line and keep top hip and shoulder stacked over the bottom.
– Press your forearm firmly into the floor and keep the shoulder blade stable without shrugging.
– Brace your abdominal wall and gently draw the rib cage down while keeping your head and neck neutral.
– Drive through your forearm and the edge of your bottom foot to lift your hips into a straight line.
– Keep your pelvis level and avoid letting the hips sag, pike, or rotate forward or backward.
– Squeeze your glutes to help stabilize the hips and keep your legs long with knees straight.
– Breathe steadily and do not hold your breath while maintaining tension and alignment.
– If needed, stagger your feet (top foot slightly forward) to modify while preserving alignment.
– To further reduce difficulty, bend the knees so the knees and forearm share the support.
Side Plank Beginner Introduction
The side plank is a bodyweight core movement that challenges the trunk to resist tipping or twisting to the side. In this position, the body forms a long, straight bridge supported on one forearm and the side of the lower leg or knees. This creates significant demand on the side abs, deep abs, and side of the lower back, while the upper glutes and the supporting shoulder help maintain a solid, aligned posture.
Because the body stays still rather than moving up and down repeatedly, the emphasis is on stability and tension rather than big motions. Hips and shoulders stay aligned one above the other, the midsection stays firm yet breathable, and the supporting shoulder sits securely over the elbow. Common variations use stacked or offset feet, or a bent-knee setup, which shortens the distance between the support points while preserving the same long-body feel. This makes the exercise accessible to a wide range of experience levels while reinforcing strong, organized posture.