Core / Beginner / Isometric (hold)

Side Plank

An isometric hold on one forearm and the side of the feet that strengthens the obliques and lateral hip.

At a glance

Primary

Obliques

Secondary

Abs, Hip abductors (glute med), Lower back (erectors)

Equipment

Bodyweight

Movement pattern

Side bend, Anti-rotation (brace)

Level

Beginner

Type

Core, Isometric (hold), One side at a time

How to do it

1. Lie on your side with your forearm on the floor under your shoulder and legs straight and stacked.
2. Lift your hips so your body forms a straight line from head to feet.
3. Hold the position while breathing steadily.
4. Lower and repeat on the other side.

Tips

• Do not let the hips sag or rotate.
• Keep the elbow directly under the shoulder.

Common mistakes

• ✗ Hips sag or pike up.

  Why it hurts: Sagging hangs on the lower back; piking removes the core work.

  ✓ Instead: Form a straight line from head to heels, squeeze the glutes and pull the belly button in gently.

• ✗ Holding for minutes with poor form.

  Why it hurts: Once form breaks, the passive structures of the lower back carry the load.

  ✓ Instead: Do several 20–40 second holds with perfect form instead of one long, sagging one.

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