How to do a side plank
The side plank trains the muscles along the side of your core, the obliques, along with your shoulders and hips. It builds the side-to-side stability that front planks and crunches miss.
Step by step
- Lie on your side with your legs straight and stacked, propped up on your forearm.
- Place your elbow directly under your shoulder, forearm pointing forward.
- Brace your core and lift your hips until your body forms a straight line from head to feet.
- Rest your top hand on your hip or reach it toward the ceiling.
- Hold, breathing steadily, then switch sides.
Common mistakes the coach checks
- Hips dropping. Push your hips up until your body makes a straight line from head to feet.
Sets and reps
Hold 2 to 3 times per side for 15 to 30 seconds. Add five seconds each week, working toward about a minute.
Make it easier or harder
- Easier: Bend your knees and balance on your knees and forearm.
- Harder: Lift your top leg, or prop yourself up on your hand with a straight arm.
Stay safe
Keep your shoulder stacked over your elbow. Stop if your shoulder hurts, and lower your hips before your form breaks.
Check your form with the AI coach
Put your phone on the floor, 2 m in front of you, in landscape — head to feet in the frame. Facing me I can see whether your hips stay up in line with your shoulders and feet. Then press Start training and go: there's nothing to pick, the AI detects that you're doing side plank, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.