Exercise · core / bracing
Side plank
Side plank is a beginner-friendly core / bracing movement that trains obliques, deep_core, glutes, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–45 reps, tempo hold.
The most common mistake is hips dropping toward the floor. If no equipment or the movement itself doesn't suit you, Plank (forearm) or Pallof press or Bird dog cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Elbow under the shoulder, feet stacked or knees down | कोहनी कंधे के नीचे, पैर एक के ऊपर एक या घुटने नीचे |
| 2 | Lift hips until body is straight | कूल्हे उठाओ, शरीर सीधा |
| 3 | Hold and breathe; switch sides | रुको और सांस लो, फिर दूसरी तरफ |
Equipment & who it fits
Needs no equipment, rated beginner, held back for shoulder issues. Search "side plank form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Side plank work?
- Side plank primarily trains obliques, deep_core, glutes, using a core / bracing pattern with no equipment.
- What's the most common mistake with Side plank?
- Hips dropping toward the floor
- What can I do instead of Side plank?
- The closest substitutes in this database are plank, pallof press, bird dog, which train the same pattern with different equipment.