Side Plank
Muscle Group
Obliques / Core
Equipment
Bodyweight
Difficulty
Intermediate
Side plank to target the obliques and transverse.
How to Perform This Exercise
- 1 Support yourself on your forearms and toes (or on your side for the lateral version).
- 2 Align your body from head to feet, abs and glutes contracted.
- 3 Hold the position without letting your hips sag or rise.
- 4 Breathe steadily and in a controlled manner throughout.
- 5 Hold for the desired duration (30 seconds to 2 minutes).
Common Mistakes to Avoid
- Pulling on the neck with your hands, risking cervical pain.
- Using momentum instead of controlling the movement with the abs.
- Not maintaining tension on the abs during the lowering phase.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Rectus abdominis
- Obliques
Secondary Muscles
- Transverse abdominis
- Hip flexors
- Erector spinae
Similar Exercises
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