About this exercise
The side plank is an isometric exercise that strengthens the obliques and core while engaging the glutes and shoulders, building lateral stability and trunk endurance.
Side plank
Step by step instructions, muscle activation and variants for the Side plank.
EasyObliques
How to Perform
- Lie on your side with your legs straight and stacked, forearm on the floor under your shoulder
- Lift your hips off the floor so your body forms a straight line from head to feet
- Keep your core tight and avoid letting your hips sag
- Hold the position for the desired time, breathing steadily
- Lower your hips back to the floor under control
- Switch to the other side and repeat
Muscle Activation
Primary
Obliques
Secondary
GlutesCoreSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Side plank
The Side plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.