Side Plank: how to do it right
In short: The side plank is an isometric oblique isolation exercise that loads the lateral core in the mid-range position.
How to do it, step by step
- 1Set up on your forearm, elbow under your shoulder, body in a line from feet to head.
- 2Lift your pelvis and drive your hip toward the ceiling to create the straight line.
- 3Squeeze your glutes and abs, keep your bottom hip high off the floor without letting it sag.
- 4Hold the position still, neutral gaze, neck in line with your back.
- 5Lower your pelvis under control at the end of the set, then switch sides.
The mistake to avoid
Don't let your hips drop toward the floor. Stay aligned.
Other common mistakes
- Pelvis sagging toward the floor: actively push your hip up to keep the line and the tension on the obliques.
- Body tipping forward or backward: stack shoulder, hip and ankle in the same vertical plane.
- Elbow placed too far from the shoulder: put it right underneath so you don't overload the joint.
- Holding your breath until you shake: breathe continuously so you can hold longer with clean form.
Muscles worked
- Main:
- Abs
Main target: the external and internal obliques on the side closest to the floor, which keep the pelvis from sagging. The quadratus lumborum works hard to maintain lateral alignment. The glute medius and lats stabilize the chain. The transverse abdominis locks the abdominal belt deep inside.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Pallof Press ›
- Cable Woodchop ›
- Rotational Medicine Ball Throw ›
- Lateral Medicine Ball Throw ›
- Standing Cable Rotation ›
Frequently asked questions
How do I do this exercise?
Set up on your forearm with your elbow right under your shoulder, body in a line from feet to head. Lift your pelvis and drive your hip toward the ceiling to create the straight line, squeeze your glutes and abs, then hold still without letting your hip drop.
How low do I go?
There's no movement here, tension peaks at mid-range, which is the held position with pelvis lifted and body aligned. That's where gravity pulls hardest on your obliques. You sit exactly on that peak: hip high, straight line, and you don't give way. As soon as your pelvis sags, the useful tension is gone.
I don't feel anything, is that normal?
You should feel the obliques on the side closest to the floor burn as they keep your hip from dropping. If you feel nothing, it's often because your pelvis is too low: actively push your hip up toward the ceiling. 20 seconds of perfect alignment with your obliques on fire beats 60 seconds sagging.
How should I breathe?
Never hold your breath, or you'll shake and give out. Keep your breathing short and steady from the belly while keeping the transverse abdominis tight: you breathe out without ever letting go of the abdominal belt.
Do I need to warm up first?
No big warm-up needed, it's bodyweight. Do a short first hold of a few seconds on each side to wake up the obliques and dial in your alignment, then go into your working sets.