Which muscles does the side plank work?

The side plank mainly works your obliques. It also involves your abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the side plank in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Side Plank: how to do it and muscles worked

The side plank mainly works your obliques, with help from your abs. You need bodyweight (no equipment).

Muscles worked

Main

Obliques

Helping

How to do the side plank

1
Lie on your side with your elbow under your shoulder and your legs stacked, feet together or one in front of the other for balance.
2
Lift your hips off the floor so your body forms a straight line from head to feet, with your top arm along your side or toward the ceiling.
3
Hold for 20 to 45 seconds, breathing steadily, then lower slowly and switch sides. Drop your bottom knee to make it easier.

Form tip: Do not let your hips drop or roll forward or back; keep your shoulders stacked.

Common questions

Which muscles does the side plank work?: The side plank mainly works your obliques. It also involves your abs.
What equipment do I need for the side plank?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the side plank in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More obliques exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.