Side Plank Guide: How to Master Side Plank Form

The side plank is a bodyweight exercise that works muscle groups throughout your entire body, including your abdominal muscles, triceps, hamstrings, gluteus maximus, gluteus medius, and lower-back muscles. With proper form, side planks can help you build a strong core. They work the oblique muscles on the side of your abdomen more than standard sit-ups or crunches.

Perform side planks by balancing on your side with your elbow directly under your shoulder, touching the floor with your forearm and the side of your foot. While activating your core muscles, lift your hip until your body forms a straight line. Once you’ve practiced holding a side plank position, consider adding more advanced side plank variations into your strength training program; try straightening your supporting arm, lifting your top leg, or reaching your top hand above you to add an additional challenge for your stabilizer muscles.

For the side plank, begin by performing 2–3 sets of 30–60 seconds. Choose your sets and hold duration based on your ability to maintain good technique throughout all sets.

1. Start by lying on an exercise mat on your side with your forearm flat and your elbow directly under your shoulder.
2. Your legs should be long with your feet stacked on top of each other. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. Rotate your shoulders outward to engage your lats, and pull your forearm down toward your midsection to create tension.
4. Tuck your pelvis, squeeze your glutes and quads, and engage your core. All repetitions should begin from this position.

5. While maintaining your alignment, lift your hips off the floor. Your body should remain in a straight line from head to toe.
6. Hold for your desired duration.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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