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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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