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Core

Side Plank

Intermediate

A lateral core hold that builds oblique strength and rotational stability.

Target muscles

Obliques

Calories burned

~5 kcal / set

Secondary muscles

Core, Shoulders

Equipment

Bodyweight

Goal

General Fitness

Sets / Reps

3 × 1 per side

Benefits

  • • Strengthens the obliques for rotational stability
  • • Improves overall core balance

Step by step

  1. 1Lie on your side and prop yourself up on one forearm.
  2. 2Stack your feet on top of each other.
  3. 3Lift your hips off the floor into a straight line.
  4. 4Hold the position, then repeat on the other side.

Breathing guide

Breathe steadily throughout the hold.

Common mistakes

  • • Letting the hips drop toward the floor
  • • Rotating the torso forward

Safety tips

  • • Stack your shoulder directly above your elbow.
  • • Keep your gaze forward to stay neutral.

Variations

  • • Side plank with leg raise
  • • Side plank rotation

Related exercises

Plank

3 × 1

Hanging Leg Raise

3 × 8-12

Cable Crunch

3 × 12-15

Russian Twist

3 × 20-30