Side Bridge - Side Plank
The side plank is one of the best exercises for the obliques and deep core stabilizers, building strength that a straight-ahead crunch can't reach.
Equipment
Bodyweight
Difficulty
beginner
Sets & reps
3 sets · 20-40 second holds per side
Muscles worked
Obliques, Core stabilizers, Shoulders
A static hold performed on one side of the body, building strength and stability in the obliques and deep core muscles.
How to do it
- Lie on your side, propped up on one forearm, elbow directly under your shoulder.
- Stack your feet on top of each other and lift your hips off the floor.
- Form a straight line from your head to your feet.
- Hold the position, keeping your core tight and hips lifted.
- Lower down under control, then repeat on the other side.
Coaching tips
- Keep your hips lifted throughout — sagging reduces the effectiveness of the hold.
- Start with shorter holds and build up duration as your core strength improves.
- Stack your top foot on your bottom foot, or stagger them slightly, for better balance.
Common mistakes
- Letting the hips sag toward the floor during the hold.
- Rotating the torso forward or backward instead of staying stacked.
Frequently asked questions
How long should I hold a side plank?
Start with 20-30 second holds and build toward 45-60 seconds per side as your core strength improves.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
