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BeginnerCoreBodyweightIsolation

Side Plank

A lateral core stability exercise that specifically targets the obliques and improves anti-lateral flexion strength.

Video DemonstrationRoyalty-free via Pexels
Side Plank demonstration

Visual demonstration — Side Plank

Muscles Worked

Obliques (Primary)Gluteus MediusQuadratus LumborumTransverse Abdominis

Step-by-Step Instructions

  1. 1Lie on your side with your forearm on the floor, elbow under your shoulder
  2. 2Stack your feet or stagger them for balance
  3. 3Lift your hips off the floor creating a straight line from head to feet
  4. 4Hold the position while engaging your obliques
  5. 5Lower with control and switch sides

Training Recommendations

Strength
Sets3-4
Reps20-30 sec per side
Rest45-60 sec
Hypertrophy
Sets3
Reps30-45 sec per side
Rest30-45 sec
Endurance
Sets2-3
Reps45-60 sec per side
Rest30 sec

Tips & Variations

  • Keep hips stacked—don't rotate forward or backward
  • Raise the top arm for added challenge
  • Start with knee-supported version if needed

Common Mistakes to Avoid

  • Hips dropping
  • Rotating forward
  • Not stacking hips properly

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