Cable Pallof press
Same movement pattern
Full guide coming soon
Side plank
The side plank is a timed hold on one forearm and the side of your feet. It trains the obliques and the deep abs to keep your body straight against gravity pulling your hips down.
- Beginner
- Isolation
- No equipment
- obliques
- abs
Left: start position. Right: end position. Orange: the muscles that work.
How to do the side plank
- Lie on your side with your legs straight. Put your elbow on the floor right under your shoulder, with your forearm pointing forward.
- Stack your feet on top of each other, or put the top foot in front of the bottom foot for more balance.
- Brace your abs and take a breath before you lift.Breathe
- Lift your hips off the floor until your body forms a straight line from your head to your feet.
- Hold the position without letting your hips drop toward the floor or drift back behind you.
- At the end of the hold, lower your hips with control. Rest, then do the other side.
Breathing. Do not hold your breath. Keep your abs braced and take short, steady breaths through the whole hold.
Tips
- Start each hold with a brace, not by sucking your belly in.
- Do the weaker side first, then match that time on the stronger side.
Muscles worked
The side plank works mainly the obliques and abs.
- Obliques (main muscle)
- Abs (core) (main muscle)
- Glutes (also works)
- Shoulders (front and side delts) (also works)
| Muscle | Role |
|---|---|
| Obliques | Main stabilizers. The obliques on the bottom side keep your waist from bending toward the floor. |
| Abs (core) | The deep abs brace the trunk, so your ribs and pelvis stay in one line. |
| Glutes (also works) | The glute muscles on the side of the hip lift and hold the pelvis. They tire fast if your hips sink. |
| Shoulders (front and side delts) (also works) | The bottom shoulder supports your upper body and keeps you from sinking into the joint. |
Sets, reps and rest
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 20-40 s hold | 60 s |
| Build muscle | 3 | 20-40 s hold | 60 s |
| Get stronger | 3 | 20-40 s hold | 90 s |
| General fitness | 2 | 20-40 s hold | 60 s |
| Fat loss (with more daily activity) | 2 | 20-40 s hold | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Hips sagging
Why it matters: The obliques stop holding the line and your weight rests on the shoulder and the side of the spine.
Fix: Push the floor away with your forearm and lift the hips back into line. End the hold when you cannot keep it.
-
Hips pushed back
Why it matters: Your body folds at the hip, the glutes switch off and the hold gets easier than it looks.
Fix: Check that your shoulder, hip and ankle line up. A mirror or a wall behind you helps.
-
Elbow away from the shoulder
Why it matters: An elbow far in front of or past the shoulder puts strain on the joint.
Fix: Place the elbow right under the shoulder before you lift.
-
Rolling the chest toward the floor
Why it matters: The trunk twists and the front abs take over from the obliques.
Fix: Stack your shoulders on top of each other and keep your chest facing forward.
Make it easier or harder
- Easier Dead bug
- Easier Plank
- This exercise Side plank
If you cannot do clean reps yet, start with the plank.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Cable Pallof press. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder hurts while you hold, stop. Try the side plank from your knees, which takes load off the shoulder.
Questions
What muscles does the side plank work?
It works mainly the obliques and the deep abs. In an EMG study, the side bridge gave enough activity in the outer oblique and the side glute that the authors suggested it could be used to strengthen them.
How do I make the side plank easier or harder?
For an easier version, bend your knees and hold from your knees instead of your feet. In the app, the front plank is the step before the side plank. For a harder version, lift the top leg or reach the top arm to the ceiling.
Should I suck in my stomach during a plank?
No. Brace instead, as if you expect a light push to your stomach. A position stand on core training found that bracing gives the spine more stability than drawing the belly in.
Side plank or front plank?
They train different directions. The front plank resists your back arching. The side plank resists your trunk bending to the side. Many programs use both.