Bodyweight Training

Side Plank exercise

The side plank is an isometric core exercise that targets the obliques, shoulders, and hip stabilizers. It improves core strength, balance, and spinal alignment, making it an essential movement for functional fitness and injury prevention. The side plank also enhances lateral stability, which is often undertrained in standard core routines.

Side Plank exercise demonstration

How to perform Side Plank

  1. Lie on your side with your legs extended and stacked on top of each other.
  2. Place your bottom elbow directly beneath your shoulder, forearm flat on the ground.
  3. Engage your core and lift your hips off the ground, forming a straight line from head to heels.
  4. Keep your top hand on your hip or extended straight up for balance.
  5. Maintain the position, keeping your hips lifted and your body aligned.
  6. Hold for the desired duration, then switch to the opposite side.
  7. Avoid letting your hips sag and keep your neck in a neutral position.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.