The side plank is an isometric, strength training and core conditioning exercise which targets the obliques and the abdominal muscles. It performs as a static hold, or energetically through moving the hips up and down.

  • Bodyweight
  • Compound

This exercise is a staple in many people’s practices. It is prolific at challenging the body in the frontal level, targeting the obliques, hips, and quadratus-lumborum (QL), and increasing shoulder stabilization. It is a unique exercise as it targets muscles on the sides of the core while most of the core exercises focus on either the back or the front. These include the obliques, gluteus, and medius. If a side plank is not a part of one’s daily core practices routine, then he is definitely missing out one of the safest and effective ways to strengthen the core muscles.

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Suggested Equipment

Benefits of the Side Plank

  • Side Planks can lift your spirits, as they raise your energy levels.
  • One of the top advantages of doing planks on a daily basis is that they strengthen the bones, core muscles, and joints that connect the upper and lower body.
  • This exercise works to maintain and increase flexibility by stretching and expanding the muscles around the collarbone, shoulders, hamstrings, shoulder blades and even the arches of the toes and feet. That in turn, lowers the risk of Injury.
  • Side planks exercise more of an endurance workout than a strength practice. Thus, the endurance that it forms in your lower back muscles and abdominal can help protect your spine.
  • This exercise decrease risk of injury in the spinal column and back.
  • Planking exercises have an effect and enhancement on the body posture. A plank pose keeps the bones and joins them in correct alignment that means both joints and bones will be better maintained and become healthy.

Muscles Worked

  • Obliques
  • Erector Spinae
  • Gluteus
  • Adductors
  • Medius
  • Gluteus Minimus

How to Do a Side Plank?

Fitness model performing a side plank
  1. To begin, Lie on a side over a mat.
  2. First, position the elbow directly beneath your shoulder and vertical to your body.
  3. Then, place upper leg straight on top of the lower leg.
  4. After that, straighten the knees and the waist so that the body rises upward and rigid. Hold this side plank posture for as long as possible.
  5. Finally, repeat for the opposite side