About this exercise
The side plank march builds lateral core strength and hip stability by combining a side plank hold with alternating knee drives. It challenges the obliques, glutes, and shoulder stabilisers simultaneously.
Side Plank March
Step by step instructions, muscle activation and variants for the Side Plank March.
MediumObliques
How to Perform
- Lie on your side and prop yourself up on one forearm, with your elbow directly below your shoulder
- Stack your feet or stagger them for more stability, and lift your hips until your body forms a straight line from head to feet
- Brace your core and squeeze your glutes to maintain the side plank position throughout
- Drive your top knee toward your chest in a controlled marching motion, then lower it back to the starting position
- Continue marching with the top leg for the desired number of repetitions, then switch sides
- Keep your hips level and avoid letting them sag or rotate during the march
Muscle Activation
Primary
Obliques
Secondary
GlutesCoreSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Side Plank March
The Side Plank March 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.