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Exercise Library / Side Plank

Side Plank

The side plank builds the muscles at the side of your trunk, which keep you stable when you walk and shift your weight.

Strength Training

What this exercise does

The side plank builds the muscles at the side of your trunk, which keep you stable when you walk and shift your weight.

At a glance

Body part
Abs / Core
Muscles worked
Obliques, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Lie on your right side with your elbow under your shoulder and your feet stacked.
  2. Lift your hips so your body forms a straight line.
  3. Rest your free hand on your hip or reach it up.
  4. Hold for 10 to 20 seconds, breathing steadily.
  5. Lower, and repeat on the other side.

Common mistakes

  • Letting the hips sag.
  • Rolling the chest toward the floor.
  • Holding the breath.

Make it easier or harder

Make it easier

Bend your knees and keep them on the floor.

Make it harder

Hold longer, or lift your top leg.

Keep it safe

Keep your shoulder blade in a stable position and your neck long. Stop if your shoulder aches.

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