Side Plank

Lie on your side and support your body on your forearm. Lift your hips off the ground, forming a straight line from head to feet. Hold, keeping your core and glutes tight.

CORE · CORE

Side Plank: how the movement is executed

How it is executed

Lie on your side and support your body on your forearm.
Lift your hips off the ground, forming a straight line from head to feet.
Hold, keeping your core and glutes tight.

Muscles worked: Core
Primary muscle: Obliques
Equipment: Bodyweight
Movement pattern: Core
Difficulty: Intermediate
What it is for: Core strengthStabilityHypertrophy

Watch the full tutorial

Variations and substitutions

Side Plank Hip LiftBodyweight

Bodyweight exercises Training calculators Back to the library

Put it to work in Kaizer

Online coaching softwareCoach remote clients like they're next to you: the routine in their app, chat built in, every session tracked.Kaizer vs EverfitHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.Training volume calculatorHow many weekly sets a muscle gets

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Side Plank

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?