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Side Plank: How to Do It and Muscles Worked

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Equipment
Bodyweight
Muscle group
Core
Main muscles
obliques, quadratus lumborum
Also working
gluteus medius
Mechanics
Isometric
Pattern
Anti-lateral flexion
Level
Beginner

The side plank is a beginner bodyweight isometric exercise that challenges your core to resist bending sideways, an action known as anti-lateral flexion. By holding a rigid, straight line from your head to your feet, you force your midsection to stabilize your spine against gravity.

This movement heavily targets your obliques and the quadratus lumborum deep in your lower back. Your gluteus medius also works hard as a supporting muscle to keep your hips from sagging toward the floor.

How to do it

Lie on your side on a comfortable mat with your legs extended and stacked on top of each other. Prop your upper body up on your bottom elbow and forearm, keeping your elbow directly under your shoulder.

  1. Brace your core and squeeze your glutes.
  2. Push your forearm and the outside edge of your bottom foot into the floor.
  3. Lift your hips until your body forms a straight line from your head to your heels.
  4. Hold this rigid position while breathing evenly.
  5. Lower your hips back to the floor with control once the set is complete.

Sets, reps and load

Start with 3 sets of 15 to 30 second holds per side. As you build endurance, gradually increase the hold time up to 60 seconds per set.

Since this is a bodyweight exercise, increase the difficulty by extending the hold time or placing your feet on a raised surface.

Common mistakes

  • Sagging hips. Drive your bottom hip up toward the ceiling to maintain a perfectly straight body alignment.
  • Rolling forward or backward. Stack your shoulders and hips directly on top of one another so your chest faces straight ahead.
  • Holding your breath. Take shallow, controlled breaths into your belly while keeping your core braced throughout the hold.
  • Passive bottom shoulder. Actively press your forearm into the ground to prevent your torso from sinking into your shoulder joint.

Make it easier or harder

Easier

  • Side plank from the knees.
  • Side plank with your top foot placed flat on the floor in front of your bottom leg for extra balance.

Harder

  • Side plank with a top leg lift.
  • Side plank with your feet placed on a low bench.

Swaps and related core exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every core exercise.

When to see a doctor or physio

  • Sharp pain in your shoulder joint or collarbone area.
  • Numbness or tingling traveling down your arm or leg.
  • Sudden, sharp pain in your lower back.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.