Side Plank

Technique

How to perform Side Plank

1. Lie on your right side with your legs extended and stacked, placing your right hand on the floor so your elbow is directly under your shoulder.
2. Engage your core and squeeze your glutes, then exhale as you lift your hips off the ground, creating a straight line from head to heels.
3. Keep your neck neutral and shoulders stacked.
4. Press firmly through your right shoulder, hand, and the edge of your right foot, avoiding any forward or backward rotation of the hips.
5. Hold the side‑plank position for the prescribed time, breathing steadily and keeping your ribs drawn in and hips elevated to maximize oblique engagement.
6. Inhale as you lower your hips back to the floor under control to return to the starting position.
7. Repeat for the prescribed repetitions or hold for the prescribed time, then switch sides and perform the same sequence on the opposite side.

GymDaze demonstration

Watch Side Plank

Programming relevance

Muscles involved

Primary targets: External Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.