Side Plank
ObliquesBodyweightBeginner
A simple anti-rotation core hold that trains obliques, hips and shoulder stability.
Muscle worked
Obliques
Equipment
Bodyweight
Difficulty
Beginner
Time per set
20-45s
How to perform
Step by step, every rep
01
Set elbow under shoulder
Lie on your side with elbow stacked under shoulder.
02
Stack the body
Feet stacked or staggered, hips forward, ribs down.
03
Lift hips
Create a straight line from head to heels.
04
Hold and breathe
Keep hips high without rotating toward the floor.
Common mistakes
Avoid these
✕
Hips sagging
Obliques stop doing their job. Fix: Push the floor away and lift hips tall.
✕
Elbow too far away
Shoulder gets cranky. Fix: Stack elbow under shoulder.
✕
Rolling forward
You lose anti-rotation benefit. Fix: Keep chest facing sideways.
Progressions
Scale it up or down
Make it easier
- Knee side plank
- Short holds
- Side plank with top foot forward
Make it harder
- Star side plank
- Weighted side plank
- Side plank with hip dips
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Hard variation with strict bracing. |
| Build Muscle | 3-4 | 10-15 | 45-75s | Controlled reps. Feel the abs, not the hip flexors. |
| Build Endurance | 2-4 | 20-40s | 30-60s | Hold position without shaking apart. |
Want this exercise programmed into a full plan?
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