At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Resist side bending |
| Primary muscle | Obliques |
| Also works | Deep Core, Glute Med |
The movement, step by step.
- Lie on one side and place the forearm under the shoulder.
- Stack the legs or bend the knees to reduce the load.
- Lift the hips and keep the trunk aligned without rolling forward.
- Breathe during the hold, lower with control, then repeat on the other side.
Technique cues
- Press the supporting forearm into the floor.
- Keep the neck comfortable.
- Use shorter controlled holds.
Common mistakes
- Collapsing onto the supporting shoulder.
- Twisting the trunk to avoid holding the side position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Side Plank — National Academy of Sports Medicine (NASM).
- How to do a Short-Lever Side Plank — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Side Plank, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.