How to Do Side Plank

Learn how to do the Side Plank with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Intermediate   Equipment: No equipment

Muscles worked

obliques, shoulders, core

How to do it: step by step

1. Lie on your right side with your right forearm on the floor, elbow under your shoulder.
2. Stack your feet or place your left foot in front of your right for balance.
3. Lift your hips until your body forms a straight line from head to feet.
4. Brace your core and keep your hips from sagging or rotating.
5. Hold for the target time while breathing steadily.
6. Lower with control and repeat on the other side.

Tips

• Drop your bottom knee to the floor to make it easier.
• Keep your neck in line with your spine, looking straight ahead.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Side Plank work?

The Side Plank mainly works the obliques, shoulders, core.

How many reps of the Side Plank should I do?

A good starting point is 3 sets, holding each for 20 to 30 seconds with 60 seconds of rest between sets. Add 5 to 10 seconds each week as it gets easier.

Is the Side Plank good for beginners?

It can be. The Side Plank is an intermediate move, so learn the basic version first and build up gradually.