Side Plank
A side plank holds your body in a straight line on one forearm, training the obliques and the side of your hips to stop you sagging sideways.
How it moves
Elbow under your shoulder, feet stackedObliques working. A simplified figure, not a full form check.
- Main muscle
- Obliques
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 holds of 15 to 40 seconds per side
Written by WellPath FusionLast updated
- Lie on your side. Rest on one forearm with your elbow directly under your shoulder.
- Stack your legs. Straighten your legs and stack your feet, or stagger them for balance.
- Lift your hips. Raise your hips so your body is straight from head to feet.
- Hold. Keep your hips high and breathe steadily.
- Switch sides. Lower down and repeat on the other side.
What are the most common mistakes?
- Hips dropping. Keep pushing them up towards the ceiling.
- Elbow out of line. Keep it under your shoulder.
- Rolling forward. Keep your top hip stacked over the bottom one.
How can you make it easier or harder?
Make it easier
Bend your knees and rest on the bottom knee.
Make it harder
Lift your top leg, or hold the position on a straight arm.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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