Side Plank: How-to, Tips & More
The Side Plank is a beginner isometric exercise for your obliques. You do it with bodyweight, one side at a time. It is a good fit when your goal is general fitness.
Besides the obliques, it also works your abs and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
Glutes
Secondary
How to do the Side Plank
- Lie on your side resting on one forearm, elbow under your shoulder.
- Lift your hips so your body is straight from head to feet.
- Hold.
- Switch sides after the set.
Side Plank tips
- Bend your bottom knee to make it easier.
Sets and reps
Most lifters do well with 20 to 60 reps per set, and 20 to 60 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isometric
Side Plank alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Cable Rotation
Cable machine
Cable Woodchopper
Cable machine
Dumbbell Side Bend
Dumbbells
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Frequently asked questions
What muscles does the Side Plank work?
The Side Plank mainly works your obliques, with help from your abs and glutes.
How many sets and reps should I do?
A good starting point is 20 to 60 reps per set, and many lifters get the best results between 20 to 60 reps. Use a weight that leaves one or two reps in reserve.
Is the Side Plank good for beginners?
Yes. The Side Plank is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Side Plank?
You need bodyweight.
Add Side Plank to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon