Movement Library
Side Plank
- Pattern
- Core
- Trains
- Muscular strength
- Difficulty
- Moderate
- Measured in
- Time
How to perform
- 1Stack your feet and lift your hips into a straight side line.
- 2Push the floor away with your forearm; don't let your hips drop.
Technique in detail
Lie on your side with your forearm on the floor, elbow directly under your shoulder, and your legs stacked or staggered for a wider base. Lift your hips until your body forms one straight line from ankle to head, and hold. Keep your top shoulder stacked over the bottom one rather than rolling forward, and reach the top arm to the ceiling or rest it on your hip. Breathe steadily throughout. Dropping to the bottom knee makes it considerably easier without changing what it trains.
Common mistakes
- Hips sinking toward the floor as the hold goes on. End the set when the line breaks rather than grinding out sagging seconds.
- Rolling the chest toward the floor. Think about turning the top shoulder back and opening the chest to the wall in front of you.
- Propping on a shoulder that is ahead of or behind the elbow. Stack the elbow directly under the shoulder or the joint takes load it should not.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Dumbbell Russian Twist
Moderate
Lean back, lift your feet, and rotate the dumbbell side to side.
Leg Raise
Moderate
Lying flat, raise straight legs until vertical, lower back pressed down.
Bicycle Crunch
Easy
Bring the opposite elbow toward each knee as you pedal your legs.
Hollow Hold
Hard
Press your lower back into the floor with arms and legs extended.
Russian Twist
Easy
Lean back slightly with a tall chest and rotate side to side.
V-Up
Hard
Lift your legs and torso together, reaching your hands toward your feet.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.