Side plank
Hips high; switch sides halfway.
Muscles worked · Primary
ObliquesAbs
Secondary
GlutesSide delts
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Lie on your side with your forearm down and elbow under your shoulder.
- Stack your feet, or rest your bottom knee on the floor to make it easier.
- Lift your hips into a straight line.
- Hold, and switch sides halfway through.
Common mistakes
- Letting your hips drop.
- Rotating your chest toward the floor.
- Placing your elbow away from your shoulder.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 2 | 30–50 s | 30 s |
| Build muscle | 3 | 30–50 s | 30 s |
| Tone up | 2 | 30–50 s | 30 s |
| Get fit | 2 | 30–50 s | 30 s |
Related exercises
A plan with Side plank, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.