Exercise guide · Pilates

Pilates Side Plank

Side Plank in Pilates builds core and shoulder stability while training the obliques and lateral deltoids. You hold a straight line from head to feet on one forearm, with the top arm reaching up.

Targets: Core
Equipment: Mat (Pilates)
Type: Compound

Step by step

How to do the Pilates Side Plank

Lie on your side on a mat with your forearm on the floor, elbow directly under your shoulder.
Stack your feet or stagger them for balance, legs straight.
Press through your forearm and bottom foot to lift your hips until your body forms one straight line.
Reach your top arm toward the ceiling, keeping shoulders stacked and neck long.
Hold for time or lower your hips slightly and lift again for reps.
Switch sides and repeat.

Form cues

Straight line from head to heels
Lift through the underside waist
Press the forearm firmly into the mat
Top shoulder stays over the bottom shoulder

Common mistakes

Hips sagging toward the floor
Shoulders collapsing forward or rolling open
Head hanging or chin tucked to chest
Holding breath throughout the hold

Muscles worked

Primary

Core

Secondary

Side delts

Safety: Drop to your knees for a modified version if full plank is too hard. Stop if you feel sharp shoulder or wrist pain.

Alternatives

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