ex_GEOIFW

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Waist · Body Weight

Unilateral Plank

intermediatestrengthOne side at a timeMale & female model

Unilateral Plank is an intermediate compound strength exercise that works the abs (waist), with the glutes and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 6.1 kcal

Primary muscles

Core
Abdominals

Secondary muscles

Glutes
Shoulders

How to do Unilateral Plank

Start in a high plank.
Lift one arm and the opposite leg off the floor.
Hold the position with your hips level.
Return and switch sides.

Form tips

Widen your supporting base if you lose balance.
Keep your neck in line with your spine.

Unilateral Plank alternatives

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

Ab Wheel Plank

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Unilateral Front Plank

Plank Lunges

Body Saw Plank

High Plank

Long Lever Plank

Alternating Plank Lunge

Abs · intermediate

Alternate Arm Leg Plank

Abs · intermediate

Plank Individual Arm Reach

Abs · intermediate

Unilateral Plank FAQ

What muscles does Unilateral Plank work?

Unilateral Plank mainly works the abs in the waist. The glutes and shoulders work as secondary muscles.

What equipment do you need for Unilateral Plank?

None. Unilateral Plank is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Unilateral Plank should I do?

Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Unilateral Plank good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Unilateral Plank burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Unilateral Plank?

Other exercises for the abs include Dumbbell Plank Pullthrough, Dumbbell Elbow Side Plank, Ab Wheel Plank and Dumbbell Hand Side Plank.

For developers

Use Unilateral 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GEOIFW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GEOIFW",
  "name": "Unilateral Plank",
  "model": "male",
  "counterpartId": "ex_E4SQN7",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_GEOIFW/mp4-720.mp4?…",
    "poster": "https://…/ex_GEOIFW/poster.jpg?…"
  }
}