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All exercises

Mobility Β· Core

Side plank

Difficulty Core stability

How to perform it

Side support on the forearm, body in a straight line, top leg over the bottom one (or stacked), hips not sagging. Activates the obliques and quadratus lumborum (lateral stabilizers). Differs from the plank in plane (lateral vs sagittal).

Video demo

Equipment

No equipment (bodyweight)

Muscles worked

Muscles and artwork credits
  • External obliques
  • Gluteus medius
  • Internal obliques (not on the surface map)
  • Side delts
  • Transverse abdominis (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Planks and side planks

Exercise family Β· pattern: Core stability

1 family Β· 3 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.