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Core Bodyweight Beginner Unilateral Video

How to do the Side Plank

Primary: Obliques, Core · also works Glutes, Side Delts. Also called: lateral plank.

Demo video: Side Plank · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your side with your elbow under your shoulder and legs straight and stacked.

  2. 2

    Lift your hips off the floor so your body forms a straight line from head to feet.

  3. 3

    Keep your top hand on your hip or reaching toward the ceiling.

  4. 4

    Hold for 20 to 45 seconds while breathing steadily.

  5. 5

    Lower and repeat on the other side.

Coaching cues

  • Hips high and stacked
  • Push the floor away with the forearm
  • Squeeze the glutes

Common mistakes

  • Hips sagging toward the floor
  • Rolling forward or back
  • Shoulder shrugging to the ear

Sets, reps and where it fits

Muscle

3–4 × 20–45 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 20–45 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Side Plank alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

PlankBodyweight · beginner Pallof PressCable · beginner Suitcase CarryDumbbell · beginner Russian TwistBodyweight · beginner Bicycle CrunchBodyweight · beginner Plank Shoulder TapBodyweight · beginner

Frequently asked questions

What muscles does the Side Plank work?

Primary: Obliques, Core. Secondary: Obliques, Core, Glutes, Side Delts

How many sets and reps of Side Plank should I do?

Hold or work for 20–45 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Side Plank?

Same movement pattern, different equipment: Plank, Pallof Press, Suitcase Carry, Russian Twist, Bicycle Crunch, Plank Shoulder Tap.

Is the Side Plank good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.