The short version
- Prop on one forearm and lift your hips so your body forms a straight line.
- Start with knees bent and down; progress to feet stacked.
- Short, clean holds on both sides.
The side plank trains the muscles along the side of your trunk and hip. They keep you level when you carry something in one hand or stand on one leg.
Versions
- Knees down: knees bent behind you, lift hips.
- Staggered feet: top foot in front of the bottom foot.
- Stacked feet: the full version.
Step by step
- Lie on your side with your elbow under your shoulder.
- Bend your knees (easier) or stack your feet (harder).
- Brace and lift your hips until your body is a straight line.
- Hold, breathing slowly. Keep your hips from rolling back.
- Lower and switch sides.
Common mistakes and fixes
- Hips sagging. Fix: use the knees-down version.
- Shoulder collapsing. Fix: push the floor away with your forearm.
- Rolling backward. Fix: stack hips over each other.
Do this today
Do 3 holds of 15 seconds per side, knees down if needed.
Questions people ask
How long should I hold a side plank?
Start with 10 to 20 seconds per side, repeated 2 or 3 times.
What does it work?
The obliques, the deep trunk muscles and the side of the hip.
Why does my shoulder hurt?
Make sure your elbow is under your shoulder and press the floor away. If pain continues, stop.
Sources
- AAOS OrthoInfo. Spine Conditioning Program. Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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