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.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

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 using the same bench setup.

Variations and alternatives

Similar exercises

Frequently asked questions

What muscles does the Side Plank work?

The Side Plank primarily works the abs. It also involves the obliques and glutes, which assist the movement and stabilise the joints.

Is the Side Plank good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Side Plank with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

How many sets and reps should I do?

It depends on your goal. For the Side Plank, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.