Side Plank

Calisthenics / Pilates / Yoga / Intermediate

2 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:01:44
    average time
  • 00:20:00
    best time
  • 171
    times logged
  • #30
    popularity rank

Average Sitewide Side Plank Time

  • 00:01:55
    average time
  • 00:20:00
    best time
  • 133
    times logged
  • #37
    popularity rank

Average Male Side Plank Time

  • 00:00:43
    average time
  • 00:01:02
    best time
  • 3
    times logged
  • #25
    popularity rank

Average Female Side Plank Time

How to do the Side Plank:

Muscles Worked

Abs secondary Glutes secondary Obliques primary Muscles diagram

Details

The side plank is a calisthenics, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the abs and glutes ...more

The side plank is a calisthenics, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the abs and glutes.

The only side plank equipment that you really need is the following: exercise mat. There are however many different side plank variations that you can try out that may require different types of side plank equipment or maye even require no equipment at all.

Learning proper side plank form is easy with the step by step side plank instructions, side plank tips, and the instructional side plank technique video on this page. The side plank is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the side plank video, learn how to do the side plank, and then be sure and browse through the side plank workouts on our workout plans page!

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Bridge

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

2 Reviews

  • Wapow
    over 3 years ago
    #

    This is a good one - can really feel it in the obliques! Hand in the air for balance!

  • WilliamJBrown
    almost 3 years ago
    #

    Good exercise. Takes a bit of getting used to as far as balance is concerned.

Equipment Needed

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Bridge

Types

  • Force Type: N/A
  • Mechanics Type: Isolation