Exercise guide · Core & Abs
Side Plank
The side plank targets your obliques and deep core stabilizers. You support your body on one forearm and the side of one foot while holding your hips in a straight line.
- Targets: Core
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the Side Plank
- Lie on your side on a mat with your legs stacked.
- Place your bottom forearm on the floor directly under your shoulder.
- Stack your feet or stagger them slightly for balance.
- Lift your hips until your body forms a straight line from head to heels.
- Brace your core and hold for your target time, breathing steadily.
- Lower with control and switch sides.
Form cues
- Straight line from head to heels
- Hips lifted high
- Shoulder stacked over your elbow
- Steady breath
Common mistakes
- Hips sagging toward the floor
- Shoulder collapsing inward
- Chest rotating toward the ceiling
- Feet too far forward or back
Muscles worked
Primary
Core
Secondary
None significant
Safety: Stop if you feel sharp shoulder or elbow pain. Drop to your knees for an easier variation.
Alternatives
Similar core & abs exercises
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Cable Pallof PressCore
Cable WoodchopperCore
Machine Abdominal CrunchCore
Machine Torso RotationCore
Ab Wheel RolloutCore
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