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Core

Side Plank

A powerful static move to build oblique strength and improve core stability.

An excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.

See all variants of this movement→
How to doTips
Body Part
Core
Level
Beginner
,
Intermediate
Muscles
Obliques
Abs
Deep core
Modality
Static
Direction
Static
Equipment
Bodyweight
Mat
Goal
Endurance
,
Strength

How to do:

  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Place your elbow directly under your shoulder, forearm perpendicular to your body.
  3. Engage your core and lift your hips off the ground, forming a straight line from head to heels.
  4. Hold this position for 20-60 seconds.
  5. Switch sides and repeat.
  6. Perform 3-4 sets per side.

Tips:

  • Keep your hips aligned; avoid letting them sag or rise too high.
  • Engage your core throughout the hold.
  • Look straight ahead to keep your neck in a neutral position.
  • Start with shorter holds and gradually increase duration.

Similar Exercises

Plank
Bird Dog
Dead Bug
Hollow Hold

Related Guides

Best Ab Exercises Ranked by Effectiveness (2026 Guide)

This exercise in Workout Days

Strength and Conditioning Intermediate
Core and Stability Challenge
Intermediate
12 weeks
Bodyweight Basics for Beginners
Bodyweight Blast
Beginner
4 weeks
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