Side Plank

Side Plank

The side plank strengthens the obliques and quadratus lumborum for lateral trunk stability.

Muscles Involved

• Obliques : primary target, lateral stabilization
• Quadratus lumborum : laterally stabilizes pelvis
• Gluteus medius : stabilizes the hip

Step-by-Step Instructions

Step 1 — Position

Lying on side, forearm on floor, elbow under shoulder.

Step 2 — Raise

Lift hips to form a straight line from head to feet.

Step 3 — Hold

Hold the position contracting the obliques.

Sets and Reps

3 sets of 30-60 seconds per side.

Common Mistakes

• Hips dropping : maintain alignment
• Body rotating : stay in profile
• Shoulder misplaced : elbow directly under shoulder

Safety Tips

Risk-free exercise. If too difficult, place the lower knee on the floor.

Variations

• With rotation : free arm passes under the body
• With hip raise : dynamic up/down
• Copenhagen plank : top leg on a bench

Who Is This Exercise For?

All levels. Indispensable for lateral core balance.