Side Plank

Secondary muscles
Obliques, Glutes
Body part
Core
Position
Lying
Laterality
Unilateral (one side at a time)
Category
Strength

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Turning the plank on its side changes the job from resisting sag to resisting side-bend, which is why the obliques and the outside of the hip do the work here. Stacked feet make it hardest; stagger them or bend the bottom knee to regress. Time each side, because a large gap between them is worth closing.

How to do the Side Plank

  1. Lie on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Hold this position for the desired amount of time.
  5. Lower your hips back down to the starting position.
  6. Repeat on the other side.

Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.

Muscles worked

Primary

Abs · Core

The abs keep the ribs down and the pelvis tucked so the movement comes from the hips rather than the lower back.

Secondary

  • Obliques
  • Glutes — The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.

Common mistakes

  • Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
  • Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
  • Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
  • Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.

Where it fits in a workout

Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.