Alternatives
- Plank
- Superman Plank
- Spiderman Plank
Summary
The side plank targets the obliques and lateral stabilisers, helping to develop a balanced, strong core. It’s a bodyweight exercise that also improves shoulder and hip stability.
Benefits of the Side Plank
- Strengthens the obliques and deep core muscles
- Improves spinal and pelvic stability
- Enhances balance and posture
- Engages glutes, shoulders, and hips
- No equipment required
Side Plank Muscles Worked
- Primary: Obliques, Transverse Abdominis
- Secondary: Glutes, Shoulders, Quadratus Lumborum
Instructions
- Lie on your side with your elbow directly under your shoulder
- Stack your feet or place one in front of the other
- Lift your hips off the ground, forming a straight line from head to heels
- Keep your core tight and avoid letting your hips drop
- Hold the position for the desired duration
- Switch sides and repeat
- Breathe steadily and avoid twisting
Common Mistakes
- Letting hips sag or rotate forward
- Placing the elbow too far from the body
- Holding breath or tensing the neck
- Losing shoulder stability
- Not keeping the body in a straight line