How To Perform Side Planks

The Side Plank is an effective core exercise that strengthens the abs, back and shoulders - here are beginner and advanced variations.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): core, obliques, back, shoulders

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, neutral spine, push away from floor

Before starting:

Be sure to stay in a straight line and breathe well throughout.

Level 1: Side Plank from your knees.

Level 2: Side Plank from your toes.

1. Lay on your side with both legs stacked (knees bent for Level 1, legs straight for Level 2).

2. The body should be in a straight line from your feet to your head, and the bottom elbow should be right under the shoulder.

3. Engage the core. Push away and lift your hips off the floor, maintaining this straight line and hold.

Keep breathing as you hold for a set duration, then switch sides.