Side Plank
(Core Movement)
Primary Muscles
Obliques, Transverse Abdominis, Glutes, Shoulder Stabilizers, Quadratus Lumborum
Equipment
Bodyweight
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 20sec.-2min.
Coaching Cues
- Set up on your forearm, elbow directly under your shoulder.
- Stack your feet or stagger them for more stability.
- Lift your hips so your body forms a straight line from head to heels.
- Keep your hips high — don’t let them sag.
- Squeeze your glutes and brace your core.
- Keep your top shoulder pulled back and chest open.
- Breathe slowly and stay controlled.
Common Mistakes
- Hips dropping toward the floor.
- Rotating the torso instead of staying square.
- Elbow too far away from the body.
- Holding breath instead of controlled breathing.
- Shoulders shrugging up toward the ears.
Modifications
- Kneeling Side Plank (beginner friendly)
- Feet‑Staggered Side Plank
- Side Plank with Hip Drops (advanced)
- Side Plank with Reach‑Through (anti‑rotation challenge)