Side Plank
Lateral core isometric hold for obliques and hip stability.
- Primary muscleCore
- Also worksGlutes
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Glutes
- Bodyweight
How to do the Side Plank
4 steps, in the order you do them.
- Lie on your side and rest your forearm on the floor with your elbow under your shoulder, legs straight and one foot on top of the other.
- Lift your hips until you form a straight line from head to feet.
- Keep your abs and glutes tight without rotating your torso.
- Hold for the indicated time and switch sides.
Muscles worked
Common Side Plank mistakes
What goes wrong most often when you do the Side Plank, and how to fix it.
Your hips drop toward the floor during the set.
Push the floor away with your forearm and lift your hips into a straight line.
Your torso rotates toward the floor.
Keep your chest facing forward, with one shoulder stacked over the other.
Your elbow sits away from your shoulder.
Place your elbow directly under your shoulder before you lift your hips.
Alternatives to the Side Plank
They work the core with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners3 × 25 s
- Rest0:45
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 25 s | 0:45 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 25 s | 0:45 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Side Plank
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Core specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More core exercises
Cable Pallof PressCore · Cable machine
Hanging Leg RaiseCore · Pull-up bar
Bicycle CrunchCore · Bodyweight
Rope CrunchCore · Cable machine
Frequently asked questions
What muscles does the Side Plank work?
The Side Plank works mainly the core. It also works the glutes.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 25 seconds with 45 seconds of rest.
Which routines include the Side Plank?
It appears in 2 of the 36 Mobbe routines, such as Bodyweight Home 3 Days and Core specialization · Beginner.