Side Plank
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The side plank is a bodyweight isometric exercise where you balance on one forearm and the side of your foot, holding your body in a straight line from head to heels to challenge lateral core stability and prevent spinal rotation. It primarily targets the obliques and abs, with secondary engagement of the glutes, hips, and shoulders. Ideal for athletes, fitness enthusiasts, or anyone building core strength and improving posture, it requires no equipment and suits all levels with progressions like knee support.
How to Perform Side Plank
- 1Lie on your right side with your legs straight and stacked together, forearm on the ground directly under your right shoulder, elbow bent at 90 degrees.
- 2Place your left hand on your left hip or stack it on top of your right forearm for stability.
- 3Engage your core by drawing your belly button toward your spine and lift your hips off the ground, coming onto the side of your right foot.
- 4Raise your hips until your body forms a straight line from head to heels, like a plank on your side.
- 5Inhale to prepare, then exhale as you hold the position, keeping your core tight and hips lifted.
- 6Hold for desired time (20-60 seconds), breathing steadily—inhale through nose, exhale through mouth.
- 7To exit, inhale, then slowly lower your hips back to the ground with control.
- 8Key form tips: Keep shoulders, hips, and ankles stacked—avoid sagging hips or piking up. Gaze down at the floor to maintain neck alignment. Common mistakes: Rotating hips forward/backward or letting the top shoulder hunch forward. Switch sides after each set.
