core beginnerAI Tracked

Side Plank

Side planks are the most effective oblique exercise you can do — and one of the most commonly butchered. While regular planks train anti-extension (resisting your back from arching), side planks train anti-lateral-flexion (resisting sideways bending). This is critical for spine health, athletic performance, and actually building a strong midsection.

How to Do Side Plank: Step by Step

  1. Lie on your side with elbow directly under shoulder
  2. Stack feet or stagger them (staggering is easier)
  3. Lift hips until body forms a straight line from head to feet
  4. Top arm can rest on your side or reach toward the ceiling
  5. Hold while breathing steadily — don't collapse between breaths

Common Mistakes to Avoid

  • Hips sagging toward the floor — squeeze your obliques harder
  • Rolling forward or backward — your body should be in one plane
  • Elbow too far forward or back — keep it directly under your shoulder

Muscles Worked

coreshoulders
Equipment No equipment needed
Tracking Hold for time

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