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All abs & core exercisesAbs & Core · Calisthenic

Side Plank

Lateral core stability. Hold on the elbow, hips high.

BeginnerBodyweight3 × 20–40 s/side
Side Plank demonstration thumbnail — Side Plank Tutorial - Proper Form and Technique
ObliquesBodyweight

Side Plank

Demo · Runna

Verified Side Plank demonstration by Runna. Click to play.

How to do the Side Plank

  1. 1Straight line head-to-heel
  2. 2Hips lifted
  3. 3Breathe

Benefits of the Side Plank

  • Builds strength and size in the obliques under sustained isometric tension
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services