How do you do the Side Plank?

Lie on your side with your forearm on the floor and your elbow directly under your shoulder. Stack your feet or stagger them. Lift your hips so your body forms a straight line from head to feet. Hold, breathing steadily.

What muscles does the Side Plank work?

Mainly the obliques, with help from the abs.

What are common Side Plank mistakes?

Letting the hips sag toward the floor. Rotating the torso forward or back. Putting the elbow too far in front of or behind the shoulder.

Side Plank: how to do it, form cues and muscles worked

How to do it

Lie on your side with your forearm on the floor and your elbow directly under your shoulder.
Stack your feet or stagger them.
Lift your hips so your body forms a straight line from head to feet.
Hold, breathing steadily.

Key cues

Elbow under the shoulder
Hips lifted, one straight line
Hips stacked, no rolling
Head in line with the spine
Keep breathing

Common mistakes

Letting the hips sag toward the floor
Rotating the torso forward or back
Putting the elbow too far in front of or behind the shoulder

Muscles worked

Primary: Obliques
Secondary: Abs

Equipment

Exercise mat.

References

NASM: Side Plank
StrengthLog: Side Plank
ACE: Side Plank with Straight Leg