Side plank

The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout.


  1. Builds core stability and strength, particularly in the deep core and obliques
  2. Trains often-neglected lateral muscle chains of body
  3. Strengthens hip external rotation and knee stability
  4. Easy to regress by placing feet in front of one another
  5. Easy to progress by floating upper leg and/or straightening supporting arm
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Side plank Images


Side plank Instructions

Side plank muscle diagram