Side Plank
The Side Plank primarily works the External Obliques, Internal Obliques, with secondary activation of the Quadratus Lumborum, Transverse Abdominis and stabilizer support from the Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Lateral Deltoid, Latissimus Dorsi, Levator Scapulae, Pectineus, Pectoralis Major (Sternal), Pectoralis Minor, Quadratus Lumborum, Tensor Fasciae Latae. It is a bodyweight isolation exercise at beginner difficulty.
The Side Plank is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the External Obliques, Internal Obliques, with secondary engagement of the Quadratus Lumborum, Transverse Abdominis.
Side-lying isometric core hold emphasizing lateral stability.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | External Obliques, Internal Obliques |
| Secondary | Quadratus Lumborum, Transverse Abdominis |
Muscles Worked
The External Obliques, and Internal Obliques are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Quadratus Lumborum, and Transverse Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Adductor Magnus, Erector Spinae, Gluteus Maximus, and 12 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
- Primary Muscle Internal Obliques (core)
Secondary Muscles
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Transverse Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Gracilis (adductors)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectineus (adductors)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
How to Perform
Preparation
- Lie on side on mat.
- Place forearm on mat under shoulder perpendicular to body.
- Place upper leg directly on top of lower leg and straighten knees and hips.
Execution
- Raise body upward by straightening waist so body is ridged.
- Hold position.
- Repeat with opposite side.
Comments
- Muscles are exercisedisometrically.
- Movement can also be performed dynamically, moving hip up and down, seeSide Bridge.
- Exercise can also be performed withstraight supporting arm.
- Also seeSpot Reduction Myth.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques, Internal Obliques) and can be substituted based on your equipment or variation preferences.
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