Side Plank
The side plank is a simple way to build strength through the sides of your trunk, hips, and shoulders. It helps improve stability and control, especially in movements where you need to stay steady rather than twist or collapse.
Equipment Needed
- Mat or soft surface
Muscle Groups Targeted
- Obliques
- Deep core muscles
- Glutes
- Shoulders
How to Do a Side Plank
- Lie on your side with your legs straight and stacked.
- Place your elbow directly under your shoulder.
- Lift your hips off the floor so your body forms a straight line.
- Keep your chest open and your body steady.
- Hold the position for your set time, then switch sides.
Tips for Success
- Press the floor away so your shoulder stays strong and supported.
- Do not let your hips sag or roll backwards.
- If the full version is too hard, bend your lower knee for support.
- Start with short holds of 10–20 seconds and build gradually.
- If your shoulder, lower back, or hips feel off, adjust early and focus on training around injury.
The side plank is a useful test of control. Done well, it builds the kind of side-to-side stability that supports lifting, running, and everyday movement.
When to Use This Exercise
The side plank works well in most core routines and pairs naturally with movements like the plank hold. It is especially useful if you want to build better trunk stability and improve control through your hips and shoulders.
Focus on good position rather than long holds. A short, solid side plank is more useful than a longer hold that loses shape.
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