Side Plank
Core
Time-Based
Bodyweight
The side plank targets the obliques and lateral core muscles. Support yourself on one forearm with your body in a straight line from head to feet. Hold for time on each side.
How to Do Side Plank
- Stack your supporting elbow directly under your shoulder with your forearm perpendicular to your body
- Lift your hips off the floor until your body forms a straight line from head to feet
- Stack your feet or stagger them for more stability — top foot forward
- Hold the position with your top hand on your hip or extended toward the ceiling
Form Cues
- Stack your supporting elbow directly under your shoulder with your forearm perpendicular to your body
- Lift your hips off the floor until your body forms a straight line from head to feet
- Stack your feet or stagger them for more stability — top foot forward
- Hold the position with your top hand on your hip or extended toward the ceiling
Common Mistakes to Avoid
- Letting the hips drop toward the floor, which defeats the purpose of the exercise
- Rolling the torso forward or backward instead of staying perfectly stacked sideways
- Holding for only one side — always match the time on both left and right
Muscles Worked
Primary
Obliques (External)
Obliques (Internal)
Secondary
Transverse Abdominis
Gluteus Medius
Quadratus Lumborum
Recommended Sets and Reps
Beginner
3 sets
20-30s
60s rest
Intermediate
3-4 sets
30-60s
45s rest
Advanced
4-5 sets
60-90s
30s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the side plank work?
The side plank primarily targets the external and internal obliques, with secondary activation of the transverse abdominis, gluteus medius, and quadratus lumborum (deep lateral core).
How long should I hold a side plank?
Beginners should aim for 15-20 seconds per side, intermediates 30-45 seconds, and advanced athletes 60+ seconds. If you can hold over 60 seconds, add hip dips or leg raises for difficulty.
Side plank vs regular plank — which is better?
Regular planks train the anterior core (anti-extension), while side planks train the lateral core (anti-lateral flexion). Both are essential — the regular plank works the front, the side plank works the sides. Do both.
Watch Form Guide on YouTube
Search for Side Plank tutorials
Track Side Plank in IronStreak
Track your Side Plank progress privately — all data stays on your device. No account required. Free on iOS.