Which muscles does Side Plank work?

Side Plank mainly works your obliques. It also engages your core, shoulders and glutes.

What equipment do you need for Side Plank?

None — Side Plank is a bodyweight move you can do anywhere.

Side Plank suits intermediate exercisers. Build a base first, then add reps.

Hold for 20–40 seconds. Then do the same on the other side.

Core

obliquescoreshouldersglutes

Lie on one side with your forearm on the floor under your shoulder and your legs stacked.
Stack your feet and lift your hips so your body forms one straight line.
Brace your core and keep your top hip lifted, not sinking forward or back.
Reach your free arm toward the ceiling or rest it on your hip.
Hold steadily for the prescribed time.

It is a hold, not a breath-hold — keep breathing steadily the whole way through.

Hips dropping toward the floor. Squeeze your glutes and brace your core so your body stays one line.
Giving one side more time than the other. Count both, and match the looser side to the tighter one.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.

Which muscles does Side Plank work?: Side Plank mainly works your obliques. It also engages your core, shoulders and glutes.
What equipment do you need for Side Plank?: None — Side Plank is a bodyweight move you can do anywhere.
Is Side Plank good for beginners?: Side Plank suits intermediate exercisers. Build a base first, then add reps.
How long should you hold Side Plank?: Hold for 20–40 seconds. Then do the same on the other side.