Side Plank
The side plank is a core exercise that primarily trains the obliques, with the gluteus medius, shoulders and transverse abdominis assisting. Equipment: bodyweight. Suited to beginner lifters.
- Primary muscles
- Obliques
- Secondary muscles
- gluteus medius, shoulders and transverse abdominis
- Muscle group
- core
- Equipment
- bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- Also searched as
- side planks, side plank hold, lateral plank
Complete side plank guides
- Proper formSide Plank: Proper Form, Step by StepHow to perform a side plank with correct setup, cues, breathing, tempo, progressions and common mistakes. Safety-first, evidence-aware guide for lifters.
- Muscles workedSide Plank: Muscles Worked and Practical AlternativesClear, evidence-aware guide to which muscles the side plank trains, where it fits in a program, and 4 practical alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps (Hold Time) for the Side Plank by GoalEvidence-aware guidance for side plank sets, hold durations, frequency and progression for strength, hypertrophy, and endurance. Clear rules when to add weight vs time.
- Common mistakesThe Most Common Side Plank Mistakes (and How to Fix Them)Identify and correct the most common side plank technique errors—hip drop, rotation, shoulder misalignment—so you get stronger core transfers and lower injury risk.
- At-home alternativesSide Plank Alternatives at Home (Minimal Equipment)Practical at-home side-plank alternatives using bodyweight, dumbbells, or bands. What each swap preserves and loses, how to program them, and when to use a gym.
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Train the same muscles or the same movement pattern.
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