isolation · Core
Side Plank
Side Plank is an isolation core movement for obliques, using no equipment. It also works abs and abductors. 3 sets of 30-60s, 1 min rest.
- Primary muscle
- Obliques
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 30-60s
- Rest
- 45s
- Force
- static
How to do it
- 1Set up
Lie on one side, forearm down, feet stacked or staggered.
- 2The cue that matters
Elbow under the shoulder, drive the bottom hip up, do not let it sink.
- 3Work it
3 sets of 30-60s, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Obliques does most of the work. Abs and abductors take the rest.