Animated GIF · Available via API
gif_boxBodyweight Incline Side Plank
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fitness_center Equipment
Body WeightCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
static
Bodyweight Incline Side Plank is a intermediate single-joint isolation static exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Obliques and Shoulders.
list_alt Step-by-Step Instructions
Start by lying on your side with your legs extended and stacked on top of each other.
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
Hold this position for the desired amount of time.
Lower your hips back down to the ground and repeat on the other side.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Holding the breath or letting the hips/spine drift out of a neutral line during the hold — a static contraction only trains what it stresses, so form breakdown defeats the purpose.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Bodyweight Incline Side Plank is classified as a Intermediate balance exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Waist movements first. It fits well in programs focused on balance training and pairs naturally with other Waist movements in a balanced routine.
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