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Side Plank

  • force push
  • level intermediate
  • category core
  • movement isolated


  • Lie on side with lower arm bent at the elbow, and elbow of lower arm below shoulder
  • Align ankles, hips, shoulders and head in a straight line by pushing hips upwards, contracting the obliques on the lower side to keep hips raised
  • Hold the position by balancing on the edge of your bottom shoe with one foot directly over the other

Tips and Tricks

You can hold your arm along your side, or raise it above your head, throughout the exercise

To make the exercise harder, you can lift the outer leg to form a "starfish"

This exercise can also be performed by having your supporting arm fully extended with palm flat on the mat, instead of being supported by your forearm. This alternative activates more of your shoulder muscles.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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