Core
Side plank
- Kit
- No kit
- Works
- obliques · deep core
- Also
- glutes · shoulders · upper back
The side plank is an isometric hold on one forearm and the edge of one foot, with the body stacked in a straight line. It trains the muscles down the side of your torso to resist your hips sagging or rotating, which carries over to carrying loads, running and any single-sided work. It suits most people because the difficulty is set by how long you hold it, and it asks nothing of your neck or lower back.
Form
How to do side plank
- 1Lie on your side with your forearm flat on the floor, elbow directly under your shoulder and forearm pointing forwards. Stack your feet, or place the top foot in front of the bottom one for a wider base.
- 2Press down through the forearm and lift your hips until your ankles, hips and shoulders form one straight line. Rest your top hand on your hip or reach it towards the ceiling.
- 3Squeeze the glutes and brace your stomach lightly, keeping the bottom shoulder pulled away from your ear so you are not sinking into it.
- 4Breathe steadily through the hold, shallow breaths into the ribs rather than holding your breath, and keep your head in line with your spine.
- 5Lower your hips to the floor under control when the effort ends, and do both sides.
Watch for
Common mistakes
The hips drift backwards so the body forms a banana shape.
Fix: Push your hips slightly forwards and squeeze your glutes until your body makes one flat line from head to heels.
The hips sag towards the floor as the hold goes on.
Fix: Drive the bottom forearm hard into the floor and lift the hip actively rather than just hanging there.
The chest rolls towards the floor and the top shoulder folds in.
Fix: Turn your top hip and top shoulder up towards the ceiling so your shoulders stay stacked over each other.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.