Abs & core
Side Plank
A plank turned to the side, on one forearm or hand, with your hips lifted. It builds the sides of your waist and the rest of your core.
- Works
- Obliques, core, glutes
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your side with your forearm or hand right under your shoulder, legs straight and feet stacked.
- 2Brace your abs and squeeze your glutes.
- 3Lift your hips until your body is a straight line from your head to your feet.
- 4Hold and breathe steadily, then lower with control and switch sides.
Cues
- Push the floor away with your elbow.
- Hips up, in line with your shoulders and feet.
- Keep breathing through the hold.
Common mistakes
- Hips sagging. Lift them back in line with your shoulders and feet, or shorten the hold.
- Sinking into your shoulder. Push the floor away so your shoulder stays away from your ear.
- Rolling forward or back. Keep your hips and shoulders stacked so you don't tip forward or back.
Easier
Bend your knees and hold from your knees instead of your feet, or stagger your feet with your top foot in front.
Harder
Rest a dumbbell on your top hip, or reach your top arm to the ceiling and hold longer.
Try it: 3 holds of 20 to 40 seconds per side.
How long should you hold a side plank?
As long as your hips stay up and your body stays in a straight line. Start with 10 to 20 seconds per side if that's what you've got, and build toward 30 to 60. Good form matters more than time.
