Exercise · Core · One side at a time
Side plank: how to hold it properly
The side plank is a floor core exercise for your obliques, core and glutes. You hold your body straight on one elbow and the side of your foot. It’s a good option if you want more trunk stability without equipment, anywhere in your gym or at home.
Doable at all 76 gyms GoSet follows
The essentials
- Elbow under your shoulder, hips up.
- Do one side, then the other.
Muscles worked
- Primary
- Obliques
- Secondary
- Core · Glutes
How to do it
- Set up on the floor on your side, forearm on the ground, elbow directly under your shoulder, legs straight and stacked.
- Line up your body so ankles, hips and shoulders are in a straight line, looking straight ahead or slightly forward.
- Press into your elbow and the side of your foot to lift your hips up, keeping them high without letting your pelvis drop.
- Brace your core and glutes and breathe calmly into your belly while holding the position.
- Hold for your planned time, then lower under control and switch sides to work the other side.
Common mistakes
Hips dropping toward the floor
Instead : Start with a slightly lower lift and focus on keeping your hips high and your body straight, and stop as soon as your hips sag too much.
Elbow too far from the shoulder
Instead : Reset your elbow directly under your shoulder before you lift; this lowers strain and makes the position more stable.
Arched back or belly pushing out
Instead : Think about gently bringing your ribs toward your pelvis and bracing your core, without holding your breath.
Coach tips
- Start with shorter holds and build up the duration gradually once you can keep a solid line without your hips dropping.
- Lift up in a controlled way, then stay still and stable, breathing regularly instead of holding your breath.
- If it’s too hard, bend your knees and support yourself on the side of your knee instead of the foot to shorten the lever.
- Use a mat or something soft under your elbow if the floor is hard, so you’re more comfortable and stable.
Variations
- Knees-down side plank: same position, but with bent knees on the floor to make it easier.
- Staggered-feet side plank: slide the top foot slightly forward for extra stability.
Sets and reps
People often do 2 to 4 sets per side, with holds from a few seconds up to around thirty seconds, depending on level and how well they can keep good form.
Equipment
No equipment: bodyweight.
Alternatives for the same muscles
Log your Side plank sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
What should I feel during the side plank?
You should mainly feel the obliques on the side facing the floor, plus your core and glutes working to keep your body straight. If you feel sharp pain in your shoulder, back or neck, stop the exercise and talk to a professional.
Should I hold the same time on both sides?
Yes, the goal is to keep things balanced. If one side is much weaker, you can start with that side and slowly build it up until it matches the other.
I can’t hold very long, what should I do?
You can reduce the hold time, do more short sets, or try the knees-down version. The key is keeping good form instead of forcing it while your hips are sagging.