Exercise library · Core
Side Plank.
Lateral plank hold that builds oblique and lateral core stability.
Also known as: Lateral Plank
BeginnerBodyweight
The numbers
Sets
3–4
Duration
30–60 s
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on one side propped on the forearm
- Step 02
Stack the feet and lift the hips
- Step 03
Form a straight line head to feet
- Step 04
Brace the obliques to hold the position
- Step 05
Hold for time keeping the hips high
- Step 06
Lower and switch sides
What separates good from great
Pro cues.
Keep the hips lifted, do not sag
Stack the shoulder over the elbow
Breathe steadily during the hold
Common questions
Questions, answered.
- What is the Side Plank?
- Lateral plank hold that builds oblique and lateral core stability.
- What muscles does the Side Plank work?
- The Side Plank primarily works your obliques. It also recruits your rectus abdominis as secondary movers.
- What equipment do I need for the Side Plank?
- None. The Side Plank is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Side Plank?
- A typical prescription for the Side Plank is 3–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.
- Is the Side Plank good for beginners?
- Yes. The Side Plank is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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