Side Plank
Side Plank Exercise Description
The side plank is a bodyweight, anti-lateral-flexion core stability exercise performed in a straight-line side-lying position. It primarily targets the external and internal obliques, quadratus lumborum, and transverse abdominis to resist side-bending and rotation. The gluteus medius/minimus and hip adductors contribute to pelvic control, while the shoulder stabilizers (serratus anterior, rotator cuff, and deltoid) maintain a solid base at the supporting shoulder. Expect an emphasis on full-body tension, neutral spine, and stacked joints rather than large movement. Common form priorities include keeping hips lifted, shoulders away from the ears, and avoiding torso rotation so the chest and hips stay stacked.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Quadratus Lumborum
- Assisting Muscles: Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Deltoid - Lateral, Gluteus Medius, Gluteus Minimus, Serratus Anterior, Supraspinatus
- 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: Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Exercise
‘- Lie on your side with legs extended, feet stacked or slightly staggered for balance.
– Place your elbow directly under your shoulder; forearm straight ahead and palm flat or fist neutral.
– Stack ears–shoulders–hips–knees–ankles; keep head and neck in line with your spine.
– Brace the abdominal wall (bring ribs down), squeeze the glutes, and press the forearm into the floor.
– Lift hips until your body forms a straight line from head to heels without side-bending or arching.
– Keep hips and shoulders stacked; avoid letting the top shoulder roll forward or the pelvis rotate.
– “Push the floor away” to keep the supporting shoulder stable and away from the ear.
– Maintain steady breathing while holding alignment; avoid holding your breath.
– Lower the hips to the floor with control to finish, then switch sides.
– Modification: bend the bottom knee to about 90 degrees and keep it on the floor to shorten the lever while maintaining the same torso alignment.
Side Plank Tips
‘- Stack your feet or use a slight stagger if you need a bit more balance.
– Position your elbow directly under your shoulder with the forearm straight ahead.
– Align ears, shoulders, hips, knees, and ankles in one straight line.
– Keep your head and neck in line with your spine rather than letting them drop or crane.
– Brace your abdominal wall by bringing your ribs down and squeeze your glutes before lifting.
– Press your forearm into the floor and “push the floor away” to keep the supporting shoulder stable and away from your ear.
– Lift your hips so your body forms a straight line from head to heels, avoiding side-bending or arching.
– Keep hips and shoulders stacked so the chest and pelvis don’t rotate forward or backward.
– Maintain steady breathing during the hold instead of holding your breath.
– If needed, bend the bottom knee to about 90 degrees and keep it on the floor to shorten the lever while keeping the same torso alignment.
Side Plank Beginner Introduction
The side plank is a bodyweight core stability drill done on one side of the body in a long, straight line, supported on the forearm and side of the foot or a shortened stance. Rather than big, dynamic motion, the challenge comes from holding the body steady against gravity. The main work happens through the side abs, deep abs, and the muscles along the side of the lower back as they resist tipping sideways or twisting. The upper glutes and inner thighs assist in keeping the pelvis steady, while the shoulder and ribcage muscles on the support side create a firm base.
This position brings attention to alignment from head to heels, with the trunk staying square to the side instead of rolling toward the floor or ceiling. Many people notice a strong sense of muscle engagement through the whole body, especially around the midsection and hips. A bent-knee version, where the lower leg stays on the ground, offers a shorter lever while keeping the same torso position, which can change how challenging the hold feels.