How to Do the Side Plank
The side plank holds your body on one forearm to hit the obliques and the hip muscles that keep your spine from bending sideways. It is useful for lifters who want a stronger trunk for squats and carries, and for anyone building a more stable lower back.
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Muscles worked
Primary
- Obliques
Secondary
- Abs
- Glutes
- Abductors
How to do the Side Plank
- 1
Lie on your side with your elbow directly under your shoulder.
- 2
Stack your feet, or place the top foot in front for more balance.
- 3
Lift your hips so your body forms a straight line from head to feet.
- 4
Keep your top hip stacked over the bottom hip, not rolling forward.
- 5
Reach your top arm to the ceiling or rest it on your hip.
- 6
Breathe steadily and hold for the target time.
- 7
Lower with control and repeat on the other side.
Form cues to remember
- Elbow directly under shoulder
- Push the floor away
- Hips high, body in one line
- Squeeze your glutes
Common mistakes
Hips dropping toward the floor
Push your forearm into the floor and lift until your body is straight.
Rolling the torso forward or back
Stack your shoulders and hips so your chest faces the side wall.
Shrugging into the shoulder
Press the floor away so your shoulder blade stays wide and your neck long.
Holding too long with poor form
End the set when your hips sag; use a bent-knee version to build up.
Sets and reps
| Endurance | 3 sets of 20–45 seconds per side, 30–45 seconds rest |
|---|---|
| Strength | Progress to a feet-stacked hold with hip dips or a light weight on the hip, 3 sets of 8–12 per side |
| Mobility | Use 15–20 second holds per side in a warm-up |
Pressure on the shoulder can bother people with shoulder issues. Drop to your knees or use a higher surface if you cannot hold a straight line.
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Side Plank FAQ
What muscles does the side plank work?
It hits your obliques and the deep side-trunk muscles, with your glutes and hip abductors holding the hips up. Your shoulder stabilizers also work to support your body.
How long should I hold a side plank?
Build up to about 30–45 seconds per side with a straight line. If you can do that easily, add hip dips or a weight instead of longer holds.
How do I make the side plank easier?
Bend your knees and keep them on the floor, or put your forearm on a bench. Aim for a straight line from your knees to your head.