Core

Side Plank

Holding your body sideways on one forearm: it works the obliques, glute medius and side-to-side core stability.

Also known as: side bridge

Level
Beginner
Equipment
Bodyweight
Type
Compound
Side Plank: position
Position

Muscles worked

Side Plank muscle map: obliques, deep core, glute medius and abs highlighted on the front and back of the body

How to do it

  1. Lie on your side with your elbow under your shoulder and legs straight and stacked.
  2. Lift your hips until your body forms a straight line from head to feet.
  3. Hold without letting your hips drop.
  4. Switch sides.

Form cues

  • Hips up and in line with your body.
  • Shoulder away from your ear.
  • Knees down for the easier version.

Common mistakes

  • Letting your hips sag: you lose the oblique work.
  • Elbow away from your shoulder: it loads the joint.
  • Rotating toward the floor: stay side-on.

Sets and reps

3 sets of 20-45 seconds per side with 30-45 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the side plank.

  • Side plank leg lift

    Lift your top leg: more glute medius.

    Bodyweight · Intermediate

    How to do it

    1. Lie on your side with the forearm on the floor, elbow under the shoulder.
    2. Stack the feet and lift the hips into a side plank.
    3. From this stable side plank, raise the top leg straight up toward the ceiling.
    4. Lower the leg back down with control without dropping the hips.
    5. Complete reps on one side, then switch.
    Primary
    Glute Medius, Obliques
    Secondary
    Glutes, Abs, Deep Core

  • Side plank with leg hold

    Hold your top leg up.

    Bodyweight · Intermediate
    Side plank with leg hold: end position

    How to do it

    1. Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked.
    2. Lift the hips until the body forms a straight line from the ankles to the head.
    3. Raise the top leg to roughly hip height, keeping the toes pointing forward.
    4. Hold the position for the prescribed time, keeping the hips high and the shoulder stacked.
    5. Lower the leg and the hips under control and repeat on the other side.
    Primary
    Glute Medius, Obliques
    Secondary
    Glutes, Abs, Deep Core

  • Suspension trainer side plank

    Feet in the straps: far more instability.

    Suspension Trainer · Intermediate
    Suspension trainer side plank: end position

    How to do it

    1. Place both feet in the TRX foot cradles and lie on your side.
    2. Prop up on your bottom forearm with your elbow under your shoulder.
    3. Lift your hips so your body forms a straight line.
    4. Stack your top foot over the bottom foot.
    5. Hold the position while breathing steadily.
    6. Lower and switch sides after the set.
    Primary
    Obliques, Deep Core
    Secondary
    Glute Medius, Side Delts

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

What does the side plank work?

Obliques, quadratus lumborum and glute medius, all important for spine and hip stability.

How long should I hold?

20-45 seconds per side with good posture.

What if my shoulder hurts?

Make sure your elbow is under your shoulder, or do it from your knees.

What muscles do the side plank work?

They mainly work the obliques and the deep core, with help from the glute medius and the abs.

Train with Nuvana

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