Side Plank — Plank Variation
Beginner
The side plank is a lateral core stability exercise that primarily targets the obliques and quadratus lumborum. It builds the lateral core strength needed for rotational sports and spinal health.
Best for: Oblique strength and lateral spinal stability
How It Differs from Plank
Performed on your side rather than face-down, which shifts the demand from the rectus abdominis to the obliques and lateral stabilizers. It also challenges shoulder stability on the supporting arm.
How to Perform
- Lie on your side with your elbow directly under your shoulder, forearm flat on the floor.
- Stack your feet on top of each other (or stagger them for more stability).
- Lift your hips off the floor so your body forms a straight line from head to feet.
- Hold the position, keeping your hips from sagging, for the prescribed time.
Equipment & Muscles
Bodyweight|ObliquesCoreGlutesShoulders
Pros
- + Targets obliques directly
- + Improves lateral stability
- + Easy to scale with knee-down variation
Cons
- - Can be uncomfortable on the elbow
- - Hard to progressively overload
- - Shoulder fatigue may limit hold time