Side Plank
The straight-body hold on one forearm — lateral core strength that stabilizes the pelvis every single running stride.
Also called: planche latérale, side plank hold
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your side, elbow under the shoulder, feet stacked (or staggered), body straight.
How to do the Side Plank
- Lift the hips until the body is one straight line, side-on.
- Push the supporting shoulder away from the floor.
- Squeeze the bottom-side waist and glute to hold the line.
- Keep the top shoulder and hip stacked over the bottom ones.
Side Plank muscles worked
The Side Plank works the obliques, glute medius and shoulders.
Common Side Plank mistakes
- Hips dipping toward the floor.
- Rolling forward at the shoulders or hips.
- Sinking into the supporting shoulder.
Scale it
Easier: Bottom knee bent and resting on the floor.
Harder: Raise the top leg, or add a slow hip-dip-and-lift for reps.
Pairs well with
Side Plank Hip Abduction
Lifting the top leg while holding a side plank — combines core stability with hip strengthening.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Band External Rotation
Rotating the forearm outward against band resistance — a rotator cuff exercise that builds shoulder stability.
Bench Press
Pressing a barbell or dumbbells from the chest lying on a bench — the standard heavy upper-body push.