Kettlebell Side Plank

Muscles worked

Setup

1. Lie on your side with your bottom forearm flat on the floor, elbow directly under your shoulder.
2. Stack your feet or stagger them (top foot in front) for better balance.
3. Grip the kettlebell with your top hand and press it straight up toward the ceiling, locking out your elbow.
4. Ensure your wrist is straight and the kettlebell is resting on the back of your forearm.

How to do it

1. Exhale and lift your hips off the ground until your body forms a straight line from head to heels.
2. Maintain a vertical arm position, keeping the kettlebell directly over your shoulder joint.
3. Breathe rhythmically into your abdomen while bracing your core and squeezing your glutes.
4. Lower your hips back to the floor with control once the set duration is complete.

Form checklist

• Keep the bottom shoulder pushed away from your ear to avoid shrugging.
• Ensure the hips remain stacked and do not rotate toward the floor.
• Keep the kettlebell wrist neutral; do not let the weight bend your wrist backward.
• Maintain a straight line through the neck—look straight ahead or at the kettlebell.

Pro tips

• Actively 'punch' the kettlebell toward the ceiling to engage the serratus anterior and create a more stable shoulder base.
• Drive the edge of your bottom foot into the floor to better engage the glute medius and lateral chain.

Make it harder

• Transition to a 'Bottoms-Up' kettlebell hold to drastically increase the demand on your grip and rotator cuff stability.
• Lift the top leg into a star position to further challenge the glutes and core balance.

Frequently asked

What muscles does the kettlebell side plank work?

The kettlebell side plank primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell side plank?

The kettlebell side plank uses kettlebell.

Is the kettlebell side plank good for beginners?

The kettlebell side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques