Side plank
Obliques, quadratus lumborum and gluteus medius.
How to do it
- Lie on your side with your forearm on the floor and your elbow right under your shoulder.
- Legs straight, one foot on top of the other (or one in front of the other for more stability).
- Raise your hips until your body forms a straight line.
- Hold for the target time and switch sides.
Cues
- Hips up and forward: don't let them drift back.
- Glutes squeezed.
- Supporting shoulder active: push the floor away.
Common mistakes
- Letting the hips drop.
- Rotating your body towards the floor.
- Sinking into the shoulder.
Easier: rest on your bent knees instead of your feet.
Photos: free-exercise-db (public domain).
Want a plan that includes this exercise?
AppGym builds a plan that fits you, tells you what weight to use on every set and lets you know when to go up, deload or ease back in after a break.
Create my plan