Smart Workout Diary

Side Plank

The side plank is an isometric core exercise performed while supporting the body on one forearm or hand and the side of one foot. It primarily trains the obliques and deep abdominal stabilizers, while also engaging the shoulders and glutes. It supports core stability, posture, and control during daily movement and training.

Demonstration

Side Plank — demonstration 1
Side Plank — demonstration 2

Instructions

  1. Set up on one side with your elbow directly beneath your shoulder and your forearm on the floor. Stack your legs with the feet together.
  2. Lift your hips until your body forms a straight line from head to heels. Keep your neck neutral and look forward or slightly down.
  3. Brace your core by gently tightening your abdominals and squeezing your glutes. Keep the shoulder away from the ear.
  4. Hold steadily while breathing normally, without letting the hips sag or rotate. Lower with control, then repeat on the other side.
Muscle Group
Obliques
Other Muscle Groups
Glutes
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep a long line: imagine pushing the floor away and lengthening through the crown of your head.
  2. Do not chase time: end the hold when you can no longer keep the hips lifted and square.
  3. Breathe continuously: avoid holding your breath while bracing your abdominals.
Exercise library