1 / 6Side Plank
Lying on your side, you hold your body straight on one forearm with the hips lifted. It strengthens the obliques and the deep core muscles that protect the spine.
Core
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Core
- Also works
- —
- Beginner sets
- 3 × 15–30 sec
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Lie on your side with your elbow under your shoulder.
- 2Stack your feet and lift your hips off the floor.
- 3Keep your body in a straight line from head to feet.
- 4Hold, then switch sides.
Common mistakes
- Letting the hips sag toward the floor
- Rolling the body forward or back
- Placing the elbow away from under the shoulder
Tips
- Stack the elbow right under the shoulder
- Lift the hips so the body forms a straight line
- Too hard? Bend the knees and rest on the lower knee
Questions
How long should I hold a side plank?
Start with 15 to 20 seconds per side and build up to 45 to 60.
What does it work?
The obliques on the lower side, plus the shoulders and the hip muscles.
More Core exercises
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