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Waist · Body Weight
Side Plank
Side Plank is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
How to do Side Plank
- Lie on your right side with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder.
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
- Hold the position for the desired duration, keeping your body straight and your core tight.
- Slowly lower your hips back to the starting position with control. Repeat on the other side by lying on your left side and following the same steps.
Form tips
- Ensure your elbow is directly under your shoulder to support your upper body.
- Focus on keeping your head in line with your spine to prevent neck strain.
- Maintain a straight body line, avoiding any sagging or lifting of the hips.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
Side Plank alternatives
More abs exercises
Side Plank FAQ
What muscles does Side Plank work?
Side Plank mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and upper back work as secondary muscles.
What equipment do you need for Side Plank?
None. Side Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Side Plank burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Side Plank?
Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank With Rear Fly and Dumbbell Side Plank Up Down.
For developers
Use Side Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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