Duration exercise

Side Plank form, muscles worked, and workout tracking

The side plank is an isometric hold supported on one forearm and the side of the feet, with the hips lifted so the body forms a straight line, primarily loading the obliques and quadratus lumborum along with the shoulder stabilizers and glute medius. It is a core element of Stuart McGill's low-back program because it strengthens the lateral trunk with minimal spinal compression, and lifters use timed holds to build side-to-side stability for carries and unilateral work.

Side Plank illustration

How to do Side Plank

  1. 1Lie on your side with your elbow directly under your shoulder, forearm on the floor, and legs stacked and extended.
  2. 2Brace your core and lift your hips until your body forms a straight line from head to heels.
  3. 3Push the floor away through your forearm so your supporting shoulder stays active rather than collapsed.
  4. 4Do not let your hips sag toward the floor, drift backward, or roll your top shoulder forward.
  5. 5Breathe in steady, shallow cycles and hold for the prescribed time, then lower your hips gently and repeat on the other side.

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Track Side Plank in Plates

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