Side Plank

What is a Side Plank?

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

How do you do a Side Plank?

  • Step 1

    Begin in plank pose, making sure your shoulders are positioned over your wrists. Your shoulders, hips and ankles should align.

  • Step 2

    Shift your weight to your right hand, then drop both heels to your right side. Flex your ankles so your feet are flat and it looks like you’re standing on the floor. You can stack your feet for balance work, or stagger your feet to focus on the core.

  • Step 3

    Raise your inner hip to the ceiling to engage your inner oblique. Lift your body upward and away from the floor, keeping your body in a straight line. Extend your non-supporting arm in line with your shoulders.

  • Step 4

    Bring your arm overhead, palm facing down. Stay mindful of your body’s alignment.

  • Step 5

    Switch sides and repeat.

How do you modify a Side Plank?

  • Side Plank for Prenatal

  • Side Plank for Weak Wrists

  • Advanced Side Plank

What are the benefits of a Side Plank?

  • Core Strength

  • Chest Strength

  • Full-body Strength

Expert opinion

Plank, side plank and reverse plank are all you’ll ever need for core strength.

Forget about the six-pack. With planks, you’ll be functionally strong and trim. Hold for minute each per day and you’ll start feeling Hulk-ish.

Lauren Goggins,Bottom Line Yoga in Chicago

Get started with a membership to all the top fitness studios

Try for free