Muscles worked
What the side plank trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie on your side. Lie on a mat on one side with your legs straight and stacked, feet on top of each other. Beginners can stagger the top foot in front for a wider base.
- 02
Elbow under shoulder. Prop yourself up on your bottom forearm with your elbow directly under your shoulder and your forearm pointing straight ahead, perpendicular to your body.
- 03
Line up. Your head, shoulders, hips, knees and ankles should be in one line, as if you were standing against a wall. Hips not pushed back behind you.
- 04
Top hand placed. Rest your top hand on your hip or across your chest. Look straight ahead so your neck stays in line with your spine.
Step by step
How to do the side plank
- 01
Push the floor away. Press your forearm into the floor so your bottom shoulder lifts away from your ear and your upper back stays strong instead of sinking.
- 02
Lift your hips. Brace your abs and drive the bottom hip up until your body is straight from head to heels. Only your forearm and the sides of your feet stay on the floor.
- 03
Stack and squeeze. Keep your top hip stacked over your bottom hip, not rolled forward or back. Squeeze your glutes so your hips stay in line with your shoulders and ankles.
- 04
Breathe and hold. Take short, steady breaths behind your brace. Do not hold your breath for the whole set.
- 05
End the set on time. Stop when the set time is up or the moment your hips start to sag or roll. Lower your hips to the floor, rest, then do the other side.
Cues to say in your head
- Elbow under shoulder
- Hips high and stacked
- Push the floor away
- Squeeze your glutes
- Long line, head to heels
- Breathe behind the brace
Fix these first
Common mistakes
Hips sagging toward the floor
Drive the bottom hip up and squeeze your glutes. If you cannot hold the line, end the set or bend your bottom knee; a sagging side plank lets your trunk bend sideways, which is the very thing the hold trains you to resist.
Hips pushed back behind you
Bring your hips forward until they are in line with your shoulders and ankles. Pushing them back turns the hold into a bent hip position that takes work off your sides.
Top hip rolling forward
Stack your top hip right over your bottom hip and keep your chest facing straight ahead. A wider staggered stance helps if you keep tipping.
Sinking into the shoulder
Keep your elbow under your shoulder and push your forearm into the floor so your shoulder stays away from your ear.
Holding your breath
Keep breathing in short, controlled breaths while you stay braced. Holding your breath makes long holds harder and spikes your blood pressure.
Chasing longer and longer holds
Once a clean 60 seconds per side is easy, make the side plank harder rather than longer: stack your feet, lift the top leg, or add rotations.
Stay safe
The side plank is a low risk exercise, but it should not hurt your shoulder or lower back. If your bottom shoulder aches, check that your elbow is right under it, or bend your knees to take weight off. Stop if you get sharp pain in your shoulder, elbow, hip or back, and see a doctor or physical therapist if it keeps coming back. Keep breathing during the hold; if you have high blood pressure or a heart condition, or are pregnant or recently postpartum, ask your doctor how to adapt core holds.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 per side | 15 to 30 sec | 40–55% 1RM | 30 to 60 sec |
| Endurance | 3 per side | 30 to 60 sec | 50–65% 1RM | 30 to 60 sec |
| Strength | 3 to 5 per side | 10 to 20 sec | 75–90% 1RM | 1 to 2 min |
| Stability | 2 to 3 per side | 6 to 10 slow rotations | 55–70% 1RM | 45 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
3 per side sets of 30 to 60 sec reps, 30 to 60 sec rest. Build time while form stays clean. Once 60 seconds is easy, progress the side plank instead of adding more time.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Side Plank questions
How long should you hold a side plank?
For most people, 2 to 4 holds of 20 to 60 seconds per side with good form is enough. Once a clean minute is easy, make it harder rather than longer, because extra time mostly trains patience, not your core.
How do you do a side plank rotation?
Start in a side plank with your top arm reaching to the ceiling. Turn your chest toward the floor and thread your top hand under your body, then rotate back open, keeping your hips high and still the whole time. Go slowly and do the same number of reps on each side.
What is a good side plank progression?
Start with your bottom knee bent, then straighten your legs with the top foot staggered in front, then stack your feet. From there, lift your top leg, move to a straight arm side plank, or add side plank rotations.
What muscles does a side plank work?
Mainly your obliques and the quadratus lumborum, a deep muscle along the side of your lower spine. Your abs, glutes and the muscles around your bottom shoulder also work to hold the position.
Is the side plank good for your lower back?
For most people, yes: it trains the muscles that hold your spine steady from the side without bending it under load. If it causes back pain, stop and check that your hips are not sagging, and see a physical therapist if pain persists.
Should I do a side plank on my forearm or my hand?
Start on your forearm, which is easier on the wrist and gives a lower, more stable base. A straight arm side plank on your hand asks more of your shoulder and is a common next step once the forearm version is easy.
Train in Protocol
Log your side plank by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.