Side Plank
Stack the elbow under the shoulder, lift the hips, and hold the body in one straight line. Keep the hips from dropping or rolling. Isometric work for the obliques that complements the regular plank.
Updated
Primary muscles: Obliques. Supporting muscles: Core, Glutes. Equipment: Bodyweight.
Muscles worked
Equipment
How to do it
- Lie on your side with the elbow under the shoulder.
- Stack the feet, or stagger them for more balance.
- Lift the hips until the body forms one straight line.
- Brace the core and squeeze the glutes.
- Hold the line without letting the hips drop or roll.
- Lower with control and switch sides.
Watch for
- Hips sagging toward the floor.
- Torso rolling forward or backward.
- Shoulder collapsing toward the ear.
Breathing
Breathe steadily through the hold instead of holding your breath.
Tip
End the hold when the hips start to drop; a short clean hold beats a long sagging one.
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