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Side plank Drag to rotate
Core & Abs

How to do Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Difficulty
Intermediate
Equipment
None or Yoga Mat
Sets & reps
3 holds of 15-45 seconds per side

Target muscles

  • Obliques
  • Transverse Abdominis
  • Quadratus Lumborum

Also works

  • Gluteus Medius
  • Deltoids
  • Adductors (of bottom leg)
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie on your right side with your legs straight and stacked.
  2. Place your right elbow directly under your shoulder, forearm flat on the ground perpendicular to your body.
  3. Engage your core and lift your hips off the floor until your body forms a straight line from head to feet.
  4. Avoid letting your hips sag. Your top hand can be on your hip or extended upwards.
  5. Hold for the desired duration, then switch sides.

Common mistakes

  • Hips sagging towards the floor.
  • Shoulder not aligned over the elbow.
  • Rotating the torso.
  • Holding breath.

Benefits

  • Strengthens oblique muscles.
  • Improves lateral spinal stability.
  • Enhances core endurance and balance.
  • Can help address muscle imbalances.

Strengthening Obliques with Side Planks

The side plank is an excellent isometric exercise for targeting the obliques and improving lateral core stability. It also challenges your balance.

Keep going

More Core & Abs exercises

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Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

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Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

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V-ups

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Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

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Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

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Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

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Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

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Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

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Train Side plank in 3D