How to do it
- Lie on your side and prop yourself on one forearm with the elbow under the shoulder.
- Lift the hips so the body forms a straight line from ankle to head.
- Hold for time, then switch sides.
Cues that matter
- Push the down-side shoulder away from the floor.
- Stack the feet, or stagger them for more stability.
Common mistakes
- Letting the hips drop towards the floor.
- Rotating the chest towards the ground.
Muscles worked
Primary
- Abs & Core
- Obliques
- QL
Also works
- Glute medius
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Side Plank in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the bodyweight is taken, or a gym that does not have one.