Side Plank
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Core Training
Stability
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Mat (optional)
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Beginner to Intermediate
Overview
The Side Plank is a foundational core exercise that emphasizes lateral stability and anti-rotation control. It targets the obliques and deep trunk stabilizers while also engaging the shoulders and hips. This movement is key for building a strong, stable midsection that supports performance in both athletic and daily movements.
Muscles Worked
PRIMARY:
Obliques
Transverse abdominis
SECONDARY:
Quadratus lumborum
Gluteus maximus
Deltoids
STEP-BY-STEP INSTRUCTIONS
Begin lying on one side with your legs extended and feet stacked.
Position your elbow directly under your shoulder, forearm flat and perpendicular to your body.
Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
Keep your shoulders stacked directly over your elbow and avoid rotating your torso.
Hold this position for time, maintaining tension through your midsection.
Lower down with control and switch sides.
Benefits
Strengthens lateral core muscles
Improves anti-rotational strength and spinal stability
Promotes shoulder and hip endurance
Enhances postural control and injury prevention
COACHING CUES
Press the floor away with your forearm
Stack your hips and shoulders so they don’t rotate
Stay long through the crown of your head to your heels
Squeeze glutes and draw belly button toward your spine
Notes
The Side Plank is a powerful tool for training stability through the lateral chain. It supports injury prevention, enhances balance and posture, and builds core endurance that translates to improved movement efficiency across a wide range of exercises, sports, and life.