Core · Coached in Recomp

Side plank

The side plank is a beginner core exercise for your core, using just your body weight.

Main muscles
Core
Also works
Shoulders
Equipment
Body weight
Level
Beginner
Side plank, starting position
Start
Side plank, end position
Finish

Setup

Lie on your side, elbow under your shoulder, legs stacked.

How to do it

  1. Lift your hips so your body forms a straight line.
  2. Hold.
  3. Switch sides.

Coaching cues

  • Hips forward, not piking back.
  • Shoulder down, away from your ear.

Common mistakes

  • Hips sagging.
  • Rolling forward.

Breathing

Short, steady breaths. Never hold your breath.

Make it easier or harder

EasierBird dog

Alternatives to the side plank

Bird dog Body weight Dead bug Body weight Plank Body weight Cable crunch Cable stack Farmer carry Dumbbells Pallof press Cable stack