Side plank
A core hold on one forearm and the side of the foot that targets the muscles along your side.
Overview
The side plank is an isometric hold performed on your side, supported by one forearm and the side of the lower foot. You lift your hips so your body forms a straight line and hold, which places the emphasis on the obliques and the muscles along the side of the trunk.
It complements the standard plank by training the core from a different angle. Bending the lower knee to the floor makes an easier version, while the full hold on the feet is more demanding.
The movement
- 1Lie on your side with your forearm on the floor and elbow under your shoulder.
- 2Stack your feet and lift your hips off the floor.
- 3Hold a straight line from head to feet.
- 4Hold for a set time, then switch sides.
Beginner notes
- Resting the lower knee on the floor makes an easier version.
- The hips lift so the body forms one straight line.
- Working both sides keeps things balanced.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Pilates
A low-impact mind-body method that builds core strength, control and posture through precise, controlled movement.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Side plank to the rest of SocialSportHub.
Movement patterns
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.
- Change of DirectionA planned redirection of the body from one movement vector to another, requiring an athlete to decelerate existing momentum and reaccelerate along a new line between two known points.
- Crossover StepA lateral or diagonal travelling step in which one leg crosses over the other with accompanying hip and trunk rotation, trading a stable base for greater reach and speed.
- CutA sharp, frequently reactive plant-and-redirect performed in a single decisive foot contact to evade an opponent or abruptly alter a line of travel.
- GlideGlide is continuous, low-resistance locomotion in which the body holds a streamlined shape so that momentum generated by a preceding propulsive action carries it smoothly across a surface or through a medium.
Techniques
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Inside-of-the-Foot PassThe most reliable short pass in football, played with the inside surface of the foot for accuracy over a short to medium distance.
- Table Tennis Forehand DriveA controlled attacking stroke in table tennis, played on the forehand side with a compact swing and light topspin.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
- Crossover DribbleA basketball dribbling move that switches the ball quickly from one hand to the other to change direction and get past a defender.
Strategies
- Building momentumMomentum is the sense that a contest is flowing one side's way — building it means stacking positive plays while working to interrupt an opponent's run.
- Exploiting MatchupsSteering play toward the pairings where you hold an advantage while shielding the pairings where an opponent could hurt you.
- Using Width and SpaceA side's plan to stretch the playing area and open gaps when attacking, then shrink and control that space when defending.
Disciplines
- Sweep RowingSweep rowing is the discipline in which each rower handles a single oar with both hands, driving one side of the boat as part of a crew.
- SnatchThe snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
- SabreSabre is a fencing weapon scored with the edge and the point on targets above the waist, governed by right-of-way and known for its speed.
- SinglesSingles is figure skating performed alone, with one skater presenting jumps, spins, and step sequences to music in separate men's and women's events.
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.