Exercise guide
Side Plank
- Beginner
- Compound
- Timed hold
- Shoulders
- Waist
The side plank is a premier lateral core exercise that builds exceptional oblique strength and shoulder stability while improving spinal alignment. It challenges the entire kinetic chain to maintain a rigid, neutral posture against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your forearm flat on the floor and your elbow positioned directly under your shoulder.
- Stack your feet on top of each other or stagger them with the top foot in front for better balance.
- Ensure your hips, knees, and ankles are aligned in a straight line before lifting.
How to do it
- Exhale as you engage your core and lift your hips off the ground until your body forms a straight line from head to heels.
- Maintain a neutral neck by looking straight ahead, avoiding the tendency to look down at your feet.
- Hold this position while breathing steadily and deeply through your nose, maintaining full-body tension.
- Lower your hips back to the floor with control after the designated time, then repeat on the opposite side.
Form checklist
- Keep the elbow directly under the shoulder to prevent joint strain.
- Keep the hips high and stacked; do not let the bottom hip sag toward the floor.
- Squeeze the glutes to keep the hips pushed forward in line with the shoulders.
- Maintain a straight line from the crown of the head to the heels.
Pro tips
- Actively 'push' the floor away with your forearm to maximize serratus anterior activation and shoulder stability.
- Focus on pulling your bottom rib toward your hip bone to maximize the contraction of the obliques.
Make it harder
- Lift the top leg into a 'star' position to significantly increase the demand on the gluteus medius and core.
- Perform the exercise on an extended arm (hand instead of forearm) to increase the stability challenge for the shoulder.
Frequently asked
- What muscles does the side plank work?
- The side plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the side plank?
- The side plank requires no equipment — just your body weight.
- Is the side plank good for beginners?
- Yes. The side plank is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques