Side Plank

GymDaze demonstration

Watch Side Plank

Technique

How to perform Side Plank

1. Begin in a high plank with your hands beneath your shoulders and your legs straight.
2. Shift onto your right hand and rotate your body sideways, stacking your left foot over your right.
3. Keep your right elbow straight, shoulders stacked and hips lifted so your head, torso and legs form a long line.
4. Reach your free arm upward or rest it by your side while holding the position without letting your hips sag or roll.
5. Breathe steadily during the hold, then return under control and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Gluteus Medius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.