Side Plank

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Lie on your side with your elbow directly under your shoulder and stack your feet on top of each other.
• Lift your hips off the floor until your body forms a straight line from your head to your feet.
• Brace your core, squeeze your glutes, and hold this position while maintaining a steady breathing pattern.
• Lower your hips back to the floor under control once the target duration is reached.

Common mistakes

• Allowing the hips to sag toward the floor due to fatigue or core weakness.
• Rolling the upper body forward or backward, which loses the straight alignment of the torso.
• Placing the elbow too far forward or backward, increasing stress on the shoulder joint.

Frequently asked questions

How can I make the side plank easier if I cannot maintain my form?

You can perform the exercise from your knees rather than your feet to reduce the lever length and decrease difficulty.

What is the primary benefit of performing a side plank?

It strengthens the lateral core stabilizers, including the obliques and quadratus lumborum, which supports spine health.

Related exercises