Side Plank
- Primary musclesAbs
- EquipmentBody Only
- LevelBeginner
- TypeIsolation
- ForceStatic
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01Phase 1
Muscles worked
Primary muscles
Secondary muscles
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How to do it
4 stepsLie on your side with your legs straight and stacked. Put your forearm on the floor with the elbow directly under your shoulder.
Press into the forearm and lift your hips until your body forms one straight line from head to feet.
Keep your hips high and your neck in line with your spine. Rest the free hand on your hip or reach it toward the ceiling.
Hold for the planned time, breathing steadily, then lower your hips and repeat on the other side.
If your hips sink, stop the set: a shorter clean hold is better than a long sagging one.
To make it easier, bend your lower knee and stay on it. To make it harder, lift the top leg.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.