Core Intermediate

Side Plank

  • Core
  • Shoulders
  • Glutes

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Lie on your side with the elbow below your shoulder and feet stacked or staggered.

  2. Press through the forearm and feet to lift the hips.

  3. Hold a straight line through your side while breathing steadily.

  4. Lower with control and repeat on the other side; bend the knees for a shorter lever.

Key cues

  • Keep shoulders and hips stacked.
  • Push the floor away.
  • Keep the neck aligned with the torso.

Common mistakes

  • Letting the hips drop.
  • Rolling the chest toward the floor.
  • Placing the elbow far from the shoulder.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.