Abs
Side Plank
Lie on your side with your forearm directly under your shoulder, elbow bent at 90 degrees. Stack your feet and hips, keeping your body in a straight line.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Obliques (Internal and External)
- Transversus Abdominis
- Quadratus Lumborum
Secondary muscles
- Gluteus Medius
- Gluteus Minimus
- Deltoids (anterior, lateral)
- Erector Spinae
Target muscles
- abs
- glutes
- shoulder
- hips
How to perform
- 1
Lie on your side with your forearm directly under your shoulder, elbow bent at 90 degrees.
- 2
Stack your feet and hips, keeping your body in a straight line.
- 3
Engage your core and glutes, then lift your hips off the floor.
- 4
Maintain a straight line from your head through your heels, avoiding hip sag or pike.
- 5
Hold the position, breathing steadily, then lower with control.
- 6
Repeat on the other side.
Safety & form
Train smart. Read these notes before adding heavy load.
