Side Plank

Explanatory Video

Description

Lie on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips sag. Keep your neck neutral and your top arm either on your hip or extended towards the ceiling.

Difficulty & Category

Beginner

Isometric

Affected Muscles

Obliques (Internal)

Obliques (External)

Transversus Abdominis

Gluteus Medius

Deltoid (Lateral)

Body Areas

Core

Glutes

Shoulders

Similar Exercises

An isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

Isometric

Beginner

A challenging side plank variation with one leg elevated on a bench or surface, intensely targeting the adductors and obliques.

Isometric

Intermediate

A bodyweight exercise performed facing upward with hands supporting the body behind the hips, targeting the posterior chain and shoulder stability.

Isometric

Intermediate

Last updated: 2/26/2026