Side Plank
A lateral core stability exercise targeting the obliques and building side-body strength.
Short answer
Side Plank: a beginner bodyweight exercise for the obliques. It needs no equipment. A typical target: Build up to 45+ seconds per side. If it is still too hard, start with the easier variation, “Knee Side Plank”. Once it feels easy, “Side Plank Dips” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Lie on your side.
Prop up on forearm with elbow under shoulder.
Lift hips creating straight line.
Hold the position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the side plank work?
The obliques and the quadratus lumborum on the down side hold the hips off the floor, working against gravity trying to fold you sideways. The gluteus medius on the down side is heavily involved and is the muscle most people are unknowingly training here - it is the main hip stabiliser and directly relevant to running, squatting and single-leg work. The shoulder of the supporting arm works to keep the shoulder blade stable.
Primary Muscles
Secondary Muscles
How to train it
Build to 45 seconds or more per side, and always train both sides equally even when one is clearly weaker - start with the weaker side and match its numbers. Two or three times a week. Progress by raising the top leg, then by adding a hip dip, then to a full side plank on the hand rather than the forearm.
If you are stuck
Hips sagging is the fault, and it is the same problem as in a front plank - the set has ended even if the clock has not. Rolling forward or back is the second issue: the body should stay in one plane, shoulders and hips stacked. If you cannot hold it, drop the bottom knee to the floor rather than compromising the line. Holding your breath is common because the position feels precarious; keep breathing shallowly.
Progressions
Level up your training
Side Plank questions
What muscles do side planks work?
Side planks primarily target the obliques (internal and external). They also work the gluteus medius, quadratus lumborum, and shoulder stabilizers. Great for building lateral core stability.
How do I make side planks harder?
Progress with hip dips (lowering and raising hips), leg raises, adding rotation (thread the needle), stacking feet instead of staggering, or holding a weight in your top hand.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Side Plank?
Find a calisthenics park with open space near you and start training.