Side Plank
How to do it
Starting position
- Lie straight on your side on the mat.
- Place your bottom elbow on the floor and support yourself with your shoulder.
- Straighten both legs and stack them.
- Place your top hand lightly on your hip.
Movement
- Push into the floor and slowly lift your hips.
- Form a straight diagonal line from head to toe.
- Hold the position without wobbling for the specified time.
Breathing
Take shallow, even breaths while holding the position.
Trainer tips
- Place your elbows directly under your shoulders
- Lift your pelvis high and keep your body in a straight line
- Focus on holding with your obliques
- Brace your abs to firmly stabilize your torso
Cautions
- It can strain your shoulder joints, so push the floor away firmly with your elbow.
- Letting the pelvis sag downward
- Twisting the torso front to back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs · Lower back · Glutes · Side delts |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec (one side at a time) |
27 similar exercises
Representative exercise: Side Bridge
- Side Bridge
- Side Plank (Beginner)
- Side Plank Glute Raise
- Wall-Supported Side Plank
- Side Plank Lift against Wall
- Resistance Band Side Plank Glute Raise
- Bent-Knee Side Plank
- Side Bridge (Bent Knee)
- Side Bend Plank
- Wall Star Plank
- Side Plank Raise
- Straight Arm Side Plank
- Side Plank Form Correction (Butt)
- Dumbbell Side Bridge
- Dumbbell Side Plank Raise
- Side Plank (version 2)
- Kneeling Side Plank Raise
- Side Plank Lift on a Padded Stool
- Side Bridge with Bent Leg
- Dumbbell Side Bridge with Bent Leg
- Star Plank
- Side Plank Crunch
- Kettlebell Side Plank
- Ring Side Bridge
- Suspension Side Bridge
- Dumbbell Side Plank (VERSION 2)
- Side Plank with Raised Leg (VERSION 2) (left)
Exercise GuideDo your hips sag?Watch the video and see how to fix it
Related exercises
Side BridgeEasierBent-Knee Side PlankEasierSide Plank with Raised LegHarderSide Plank with Raised Leg (VERSION 2) (left)HarderHanging Oblique Knee RaiseSimilar exerciseDumbbell Side BendSimilar exerciseBand Side BendSimilar exerciseDumbbell Side Bridge with Bent LegSame muscle · different equipmentRing Side BridgeSame muscle · different equipmentSuspension Side BridgeSame muscle · different equipmentKettlebell Arm BarSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.