Side Plank

Graphic illustration showing a man performing a side plank exercise, starting on his side and ending in a similar position, emphasizing abdominal muscles.

Exercise Description

The Side Plank is an isometric core exercise that primarily targets the obliques while also strengthening the muscles responsible for spinal stability, hip control, and shoulder stabilization. Unlike the traditional plank, which challenges the body from front to back, the side plank trains the core to resist lateral bending and rotation, making it highly effective for improving balance, posture, and functional core strength.

Primary Muscles Worked

  • External Obliques

  • Internal Obliques

Secondary Muscles Worked

  • Transverse Abdominis

  • Rectus Abdominis

  • Quadratus Lumborum

  • Gluteus Medius

  • Gluteus Maximus

  • Deltoids

  • Serratus Anterior

  • Hip Stabilizers

  • Erector Spinae

How to Perform Correctly

Setup

  1. Lie on your side on an exercise mat.

  2. Position your elbow directly beneath your shoulder.

  3. Stack your feet on top of each other or place one foot in front of the other for additional stability.

  4. Keep your body in a straight line from head to feet.

  5. Engage your core and glutes before lifting.

Movement

  1. Press your forearm into the floor and lift your hips off the ground.

  2. Raise your body until it forms a straight line from your head to your heels.

  3. Keep your shoulders stacked and your chest open.

  4. Maintain tension through your core, glutes, and hips.

  5. Hold the position for the prescribed amount of time.

  6. Lower yourself under control and repeat on the opposite side.

Common Mistakes to Avoid

Allowing the Hips to Sag

  • Keep your hips elevated and maintain a straight body line.

Rotating the Torso Forward

  • Keep your shoulders stacked and your chest facing forward.

Shrugging the Supporting Shoulder

  • Keep your shoulder stable and away from your ear.

Holding the Breath

  • Continue breathing steadily throughout the hold.

Looking Down Excessively

  • Maintain a neutral head and neck position.

Raising the Hips Too High

  • Keep the body aligned rather than creating a bend at the waist.

Relaxing the Core

  • Maintain constant abdominal tension throughout the exercise.

Abs Exercises