Core · Obliques · Bodyweight
Side Plank
The side plank is holding the body in a straight line on one forearm and the side of the foot. It trains the obliques and the side of the hip, which keep the trunk from bending sideways under load.
How to
Bodyweight- 1 Lie on one side, forearm down, feet stacked.
- 2 Lift the hips into a straight line.
- 3 Hold for the set time, then switch.
Tips
- Stack the elbow under the shoulder.
- Push the hips forward a little so the body forms one line.
- Start with the bottom knee down if the full version is too hard.
Common mistakes
- Letting the hips sink toward the floor.
- Rolling the chest toward the floor.
- Holding one side much longer than the other.
Muscles worked
Main
- Obliques
Also working
- Glutes (gluteus medius)
- Quadratus lumborum, deep in the lower back
- Shoulders
Breathing and bracing
Breathe steadily through the hold.
Sets and reps
- Core strength
- 3 holds of 20–40 seconds per side, 1 min rest
- Getting started
- Bottom knee on the floor until you can hold for 30 seconds
Setup
- 1 Lie on one side with the elbow under the shoulder and the forearm on the floor.
- 2 Stack the feet, or place one in front of the other for balance.
- 3 Keep the body in a straight line from head to feet.
Technique in detail
- Lift the hips until the body is straight.
- Push the hips slightly forward so they do not fold back.
- Keep the top shoulder over the bottom one.
- Hold for the set time, then switch sides.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How do I make it harder?
Lift the top leg, hold a plate on the hip, or move to the Copenhagen plank.
How do I log it in Volu(me)?
Log 0 kg and the seconds in the reps field, for each side.
My shoulder hurts. What should I change?
Make sure the elbow is directly under the shoulder, and push the floor away.
Log it in Volu(me)
Add Side Plank to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.