Side plank

An isometric lateral core exercise that targets the obliques and quadratus lumborum — muscles that resist sideways bending and rotation. Essential for a complete core program.

How to Perform

1. Lie on your side with your elbow directly below your shoulder and feet stacked.
2. Lift your hips off the floor so your body forms a straight diagonal line from feet to head.
3. Keep your hips stacked — do not let them rotate forward or backward.
4. Hold for the target time, breathing steadily.
5. Repeat on the other side.

Common Mistakes

• Hips sagging toward the floor, which reduces oblique engagement.
• Rotating the hips open or closed rather than staying perpendicular to the floor.
• Supporting elbow positioned too far in front of or behind the shoulder.

Appears In