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.
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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.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
- The cricket driveCricket's foundational attacking stroke, played straight down the ground or through the off side — the cover, straight and on drive, and the length that makes each one available.
Skills
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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