How to Do a Side Plank
The side plank is one of the best exercises for your obliques and lateral core stability — the strength that keeps your spine solid from the side. Here’s how to do it.
How to do it
- Lie on your side, forearm on the floor, elbow under your shoulder.
- Stack your feet (or stagger them) and lift your hips off the floor.
- Form a straight line from head to feet — hips up, not sagging.
- Brace your core and hold. Repeat on the other side.
Make it easier or harder
- Easier: bend your knees and rest them on the floor.
- Harder: lift the top leg, add a reach-through rotation, or hold longer.
- Keep hips high — don’t let them drop.
- Train both sides equally to avoid imbalances.
- A key part of a complete core routine.
The side plank builds the lateral core stability a normal plank misses. Keep hips high and train both sides equally.
Quick answers
What does the side plank work?
The obliques and deep lateral core muscles that stabilise your spine from the side, plus the shoulders and glutes.
How long should I hold a side plank?
Start with 15–30 seconds per side and build up. Quality (hips high, straight line) matters more than a long, sagging hold.
Know your numbers first
Get your calories, macros and a training split free in 60 seconds — no signup to see it.
Build my free plan