absbeginnerReviewed by Dr. Ananya Iyer, DPT
Side Plank
Anti-lateral flexion drill essential for obliques and quadratus lumborum stability.
Recommended Sets3 Sets
Rep Range30–45 sec per side Reps
Rest Period30s Rest
Equipmentbodyweight
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Side Plank
Lie on side propped up on forearm, feet stacked. Raise hips until body forms straight diagonal line.
- Primary Muscle: ABS
- Secondary Synergists: Pure Isolation
- Rest Interval: 30 seconds between sets
Side Plank Anatomy Activation
Primary motor unit recruitment for abs with secondary synergist stabilizers.
Primary (abs)
Anterior (Front View)
● Primary Target ViewPosterior (Back View)
Secondary / Stabilizer ViewAnatomical PlaneSagittal & Transverse Planes
Primary KinesiologySpinal Flexion & Anti-Rotation
Biomechanical VectorCompressive intra-abdominal stabilization
Active Anatomy:Primary: abs
Step-by-Step Execution Guide
1
Lie on side propped up on forearm, feet stacked.
2
Raise hips until body forms straight diagonal line.
3
Hold position with top hip pushed forward.
Common Mistakes & Form Fixes
Letting hips sag toward floor.
Rolling chest forward.
Biomechanical Safety & Injury Warning
Keep elbow directly beneath shoulder.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
Last Reviewed & Verified: 2026-03-29
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