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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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