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Last updated February 2, 2026
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abs
Side Plank
Lie on your side and prop yourself up on one elbow. Lift your hips so your body forms a straight line. Hold this position to burn out the obliques.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your side on a mat with your legs straight and stacked on top of each other.
- Position your elbow directly beneath your shoulder for support.
- Step 2Position Your Feet
- Keep your feet together and your body in a straight line from head to heels.
- You can also place your top foot in front of the bottom foot for added stability if needed.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Ensure your hips are lifted off the ground, creating a straight line from your head to your feet.
- Step 4Lift Your Hips
- Push through your elbow and lift your hips off the ground.
- Keep your body aligned and avoid letting your hips sag or twist.
- Step 5Hold the Position
- Maintain the side plank position for the desired duration, focusing on keeping your core engaged.
- Breathe steadily and avoid holding your breath.
- Step 6Lower Your Hips
- After holding the position, gently lower your hips back to the mat.
- Control the movement and avoid dropping your hips suddenly.
- Step 7Switch Sides
- After completing your set on one side, switch to the other side and repeat the steps.
- Ensure you maintain proper form on both sides.