How to do a side plank
A side plank is holding your body in a straight line while balanced on one forearm and the side of your feet. It trains the obliques and the muscles on the side of the hip, which keep your trunk stable when you walk, carry something in one hand or twist.
Muscles worked
Main: Obliques, Hip side muscles (gluteus medius).
Also working: Deep abs, Shoulder stabilisers, Lower back (quadratus lumborum).
How to do a side plank
- Lie on your side with your legs straight and stacked, and your elbow directly under your shoulder.
- Rest your forearm flat on the floor, pointing forward.
- Lift your hips until your body forms a straight line from head to feet.
- Keep your hips stacked and pushed forward slightly, not rolling back. Rest your top hand on your hip.
- Hold for the target time, lower down, and repeat on the other side.
Form tips
- Elbow under shoulder
- Hips lifted high
- Switch sides halfway
Common mistakes
Hips dropping toward the floor
Push the bottom hip up actively the whole time. If it sinks, end the set.
Elbow not under the shoulder
An elbow too far forward or back strains the shoulder. Line them up before you lift.
Rolling forward or back
Keep your body facing straight ahead, as if pressed between two panes of glass.
Easier and harder versions
- Easier: Plank
How many to do
A good starting point is 3 rounds of 20 seconds, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few seconds, then move to a harder version.
Questions
How can I make the side plank easier?
Bend your knees and balance on the bottom knee instead of your feet, or stagger your feet with the top one in front.
How long should I hold a side plank?
Start with 15–20 seconds per side. Work up to 45–60 seconds before moving to harder versions.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
