Side plank
General guidance. This page has not been reviewed by a qualified professional yet.
Side plank. Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
How to do this exercise: Side plankSetup · movement · load
- Set your position
For planks place forearms below shoulders; for side planks use one forearm and the sides of your feet. Knees down is easier.
- Make the movement
Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not let the pelvis sag or hold your breath.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- Bodyweight
Main muscles
Obliques
Supporting muscles
Abs, Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- For planks place forearms below shoulders; for side planks use one forearm and the sides of your feet. Knees down is easier.
- Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
Common mistakes
- Do not let the pelvis sag or hold your breath.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.