Side Plank

Works the obliques and quadratus lumborum by resisting lateral flexion — the piece the front plank does not cover. A staple in preventing lower-back discomfort.

• Isolation
• Bodyweight
• Beginner

How to do it

• Elbow under your shoulder, body in a straight line
• Hips high: do not let them drop towards the floor
• Stack or stagger your feet for more stability
• Breathe normally; hold without letting your hips drop

Sets, reps and tempo

Ranges: 20–45 s per side · progress time or load

Tempo: Hold your hips high and aligned isometrically

Common mistakes

• Letting your hips sag
• Rotating your torso towards the floor
• Placing your elbow out of line with your shoulder

Muscles worked

Primary

• Core / abs

Alternatives

• Plank / Anti-Extension
• Pallof Press (anti-rotation)