Side Plank

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Just like the plank, side planks should be one of your go to core exercises. While side bends and other dynamic exercises work the obliques as well, side planks do so without the repetitive spinal flexion, helping you to safely build a strong and stable core.

The Basics

The side plank is classified as an isometric lateral flexion exercise that primarily works the obliques. This makes it an anti-lateral flexion exercise since the obliques are working to resist lateral flexion of the spine.

The Basics

The side plank is primarily used as a strength exercise. It is classified as a core lateral flexion movement. It is more generally classified as a core and anti core movement.

Form

Set Up

• Place your hands on the ground about shoulder width apart
• Keeping your arms straight, extend your legs out behind you
• Position your shoulders directly above your hands
• Brace your core, keeping a neutral spine and your body in a straight line
• Lift one arm off the ground and turn your body so that you're facing to the side
• Your feet can be stacked or staggered

Execution

• Hold the position, keeping your body in a straight line
• Repeat for the other side

Common Mistakes

Letting the Hips Drop

Keeping your core braced and spine neutral is the most important part of holding a plank. Letting the hips drop is not good form.

Additional Info

Back Friendly

One of the many benefits of side planks compared to more dynamic core exercises like side bends is that they don't put nearly as much repetitive stress on your spine. Rather that repeatedly curling and uncurling your spine, you're holding it in a stable position.

Feet Positioning

Your feet can be either stacked or staggered when performing a side plank. Having your feet stacked is harder to balance and is slightly more challenging for your obliques. Having your feet staggered makes balancing much easier and is only slightly less challenging.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.