Side plank
The side plank is a core exercise for the side of the trunk and the outer hips. You hold your body in a straight line on one forearm and the side of your foot. Use it for activation work or in a conditioning session.
Also called the elbow side plank.
- Works
- Obliques and outer hips; also shoulders
- Hold
- About 20 sec each side
- Kit
- None
- Intensity
- 3 of 5 on Prep's scale
How to do it
How to do a side plank.
Hold about 20 seconds each side. Lower and rest when your hips start to drop.
Step 1
Set your support
Lie on your right side with both legs straight and your left foot stacked over your right. Place your right elbow beneath your shoulder and rest your forearm on the mat. Keep your hips down and rest your left hand on your hip.
Step 2
Lift and hold
Gently brace your middle and press through your right forearm and the outside of your right foot to lift your hips and knees. Keep your shoulders and hips stacked, your head in line with your body and breathe steadily. Lower and rest if you cannot hold this position comfortably.
Step 3
Change supporting side
To change sides, lower your hips to the mat before turning onto your left side. Place your left elbow beneath your shoulder, stack your right foot over your left and rest your right hand on your hip. Lift into the same straight body line and breathe. Lower your hips with control when you finish.
Form
Side plank form.
Effort along the side of your trunk and hip, with the supporting shoulder working.
Keep
- Elbow under the shoulderKeep the support directly beneath you.
- Stack hips and shoulders
- Breathe through the holdLower fully before changing sides.
Common mistakes
- Hips droppingLower and rest when the line changes.
- Shrugging into the shoulderKeep your head in line with your body.
- Easier version
- Support the bottom kneeBend the knees and use a shorter hold.
- Harder version
- Lift the top leg slightlyKeep it no higher than parallel to the floor.
- When to stop
- Lower with control and rest if your hips drop or the position becomes uncomfortable.
Questions
Side plank questions.
What does a side plank work?
A side plank works the side of the trunk and outer hips, and also the shoulders.
What is a side plank good for?
Prep uses a side plank for side-trunk holding strength, for activation work or during a conditioning session.
How long should you hold a side plank?
Hold about 20 seconds each side. Lower and rest when your hips start to drop.
How do you make a side plank easier?
Support the bottom knee. Bend the knees and use a shorter hold.
When should you stop a side plank?
Lower with control and rest if your hips drop or the position becomes uncomfortable.
Alternatives
Side plank alternatives.
Similar moves
In these routines
More core exercises
Do it timed, both sides.
Prep times both sides, shows the demo clip and plans your week around the areas you choose.