Exercise guide
Side Wall Plank
- Beginner
- Compound
- Timed hold
- Shoulders
- Waist
The Side Wall Plank is a beginner-friendly lateral core exercise that uses a wall to reduce gravitational load while effectively targeting the obliques and shoulder stabilizers. It builds foundational lateral stability and prepares the body for floor-based side plank variations.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a wall, approximately an arm's length away.
- Place your forearm against the wall at shoulder height, with your elbow bent at a 90-degree angle.
- Step your feet away from the wall until your body is at a slight incline, keeping your feet stacked or staggered for balance.
- Align your head, shoulders, hips, and heels in a straight line.
How to do it
- Press your forearm firmly into the wall to engage the deltoid and serratus anterior.
- Exhale and brace your core, focusing on lifting the hip closest to the wall upward.
- Hold the position for the desired duration while maintaining steady, rhythmic breathing.
- Slowly step back toward the wall to release, then repeat on the opposite side.
Form checklist
- Keep your hips stacked vertically; do not let the top hip roll forward or backward.
- Maintain a neutral neck by looking straight ahead, not down at your feet.
- Ensure your elbow stays directly in line with your shoulder to protect the joint.
- Keep your glutes squeezed to prevent your lower back from arching.
Pro tips
- Actively 'push the wall away' with your forearm to maximize tension in the obliques and shoulder girdle.
- Focus on the mind-muscle connection by imagining you are trying to shorten the distance between your bottom ribs and your hip bone.
Make it harder
- Step your feet further away from the wall to increase the incline and the weight placed on the core.
- Raise your top arm toward the ceiling or lift your top leg into a 'star' position to challenge your balance and hip abductors.
Frequently asked
- What muscles does the side wall plank work?
- The side wall plank primarily targets the abs, deltoids, and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the side wall plank?
- The side wall plank requires no equipment — just your body weight.
- Is the side wall plank good for beginners?
- Yes. The side wall plank is a beginner-friendly movement and a strong foundation to build on.
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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