Body weight
Side plank
Side plank mainly works your obliques. It also helps your abs, glutes, and side shoulders.
Step by step
- Lie on your side, elbow under your shoulder.
- Lift your hips so your body is a straight line.
- Hold, breathing steadily, then switch sides.
What you should feel
A burn along the side of your waist and hips; your shoulder and neck should not hurt.
Common mistake
Letting your hips sag; squeeze your glutes and push the floor away.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Cable wood chopObliques, Abs
Dumbbell side bendObliques
Kettlebell windmillObliques, Abs
Russian twistObliques, AbsQuestions
What muscles does the side plank work?
Side plank mainly works your obliques. It also helps your abs, glutes, and side shoulders.
Can I do the side plank at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the side plank?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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