Side plank
The Side Plank is an isometric core exercise that targets the obliques and hip stabilizers. Supporting your body on one forearm and the side of your feet trains trunk alignment and lateral core endurance. It’s widely used to improve stability, support lower-back health, and increase hip control—useful for squats, lunges, and athletic movement patterns.
Key Benefits
- Strengthens obliques for better lateral core stability.
- Improves hip stabilizer strength to help keep the lower body aligned.
- Supports lower-back health by increasing core support and balance.
- Prepares you for Side Plank with Rotation.
Instructions
- Position yourself sideways on the floor and support your elbow aligned with your shoulder
- Place your opposite hand on your hip
- Keep your knees straight and one foot on top of the other
- Lift your body, aligning your torso, hips, and knees, and hold in isometry
Tips
- Avoid letting your hips drop lower than your torso and/or knees
- Do not misalign your elbow in relation to your shoulder
- Avoid jerks and sudden movements; simply hold still
Restrictions
Avoid if you have sharp shoulder pain while bearing weight or a recent rotator cuff injury. Those with low-back discomfort should keep holds shorter and focus on neutral alignment. Beginners can perform with knees bent. With obesity, use shorter holds and strict positioning to reduce shoulder and lumbar stress. If you feel numbness/tingling in the supporting arm, adjust and stop.
Common Mistakes to Avoid
- Letting the hips drop and losing alignment.
- Collapsing the shoulder forward and overloading the joint.
- Holding your breath and losing trunk control.
Target Muscle
Primary
Secondary
