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Core · Bodyweight
Side Plank
How to do the Side Plank with good form: step-by-step technique, the muscles it works (obliques), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Obliques
- Secondary
- Glutes, Delts
How to do it
- Lie on your right side with your legs extended straight and your feet stacked directly on top of each other (or staggered for more balance).
- Position your right elbow directly beneath your right shoulder joint, forearm pointing forward.
- Take a breath and lift your hips off the floor until your body forms a straight, diagonal line from your head to your feet.
- Engage your obliques and squeeze your glutes to prevent your hips from sagging downward.
- Keep your top left arm resting along your side or pointing straight up toward the ceiling.
- Hold this static position steadily for the designated time before switching sides.
Coaching cues
- Hips lifted high, straight diagonal line
- Elbow directly under the shoulder
- Breathe steadily and hold
Common mistakes
- Allowing the hips to sag downward toward the floor
- Rolling the chest forward or backward instead of staying sideways
- Holding your breath
Equipment and setup
Bodyweight
Lying on one side on the floor.
Also known as: Lateral Plank
Track your Side Plank in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
