Side Plank
The side plank works the core muscles and the obliques on the lower side in particular. The position is held for as long as possible whilst maintaining good form.
Teaching points
- Lay on your side with the forearm of the bottom arm on the floor and the elbow bent so the fingers point away from you.
- Rest your other arm on your top side.
- Keep one foot on top of the other and raise your body up, off the ground.
- Maintain a straight line from neck to feet.
- Hold for up to 60 seconds.
Variations & progressions
- Place one foot just in front of the other to increase the base of support.
Muscles worked
- Rectus abdominus.
- Transversus abdominus.
- Internal obliques.
- External obliques.
Alternative exercises
- Plank.
- Twisting crunch.
- Sitting twist using a resistance band.
- Standing twist using a resistance band.
Related injuries
- Abdominal strain.
- Lower back pain.
