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Side Wall Plank

Step by step instructions, muscle activation and variants for the Side Wall Plank.

MediumObliques

About this exercise

The side wall plank is a supported side plank variation where you press your feet against a wall for added stability. This modification reduces the balance demand and allows you to focus on building oblique and lateral core strength with proper alignment before progressing to a freestanding side plank.

How to Perform

  • Position yourself sideways next to a wall and lower into a side plank on your forearm
  • Extend your legs and press both feet flat against the wall at floor level
  • Align your elbow directly under your shoulder and stack your hips
  • Lift your hips until your body forms a straight diagonal line from head to feet
  • Brace your core and hold the position while breathing steadily
  • Keep your top hip stacked directly over your bottom hip throughout the hold
  • Lower your hips to rest, then switch sides

Muscle Activation

Primary
Obliques
Secondary
CoreSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Side Wall Plank

The Side Wall 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.

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