Core · Isolation

Side Plank

A side-lying isometric hold that strengthens the obliques and lateral hip.

MAIN MUSCLE
Obliques
ALSO WORKS
Glute medius, Abs
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
20-45s
TEMPO
isometric
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your side with the elbow under the shoulder and legs stacked.

  2. Lift the hips so the body forms a straight line.

  3. Keep the top hip stacked over the bottom hip.

  4. Hold, then switch sides.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Side Plank work?

The main muscle is Obliques. It also works Glute medius, Abs.

How many reps should I do?

FORGE suggests 20-45s reps for Side Plank. The app adjusts sets and reps to your goal and level.

What can I do instead of Side Plank?

These train the same muscles: Plank, Suitcase Carry, Pallof Press.