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Abs

Side Plank

The Side Plank is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 44%, gluteus medius 14% and upper abs 12%.

Also known as: lateral plank, zijplank

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time
Side Plank demonstration

How to do it

  1. Lie on your side with the elbow under the shoulder and the legs straight, feet stacked.
  2. Press the forearm into the floor and lift the hips until the body is straight from head to feet.
  3. Place the top hand on the hip or reach it to the ceiling.
  4. Hold for 20 to 45 seconds, breathing slowly and steadily.
  5. Lower the hips and switch sides.

Tips

  • Push the bottom hip up and slightly forward so the body does not fold.
  • Stagger the feet or drop the bottom knee to make it easier.

Common mistakes

  • Letting the hips sag toward the floor.
  • Rolling the chest toward the floor.
  • Sinking into the supporting shoulder.

Muscles worked by the Side Plank

  • Obliques Primary44%
  • Gluteus medius Secondary14%
  • Upper abs Secondary12%
  • Lower abs Secondary8%
  • Serratus anterior Minor6%
  • Spinal erectors (lower back) Stabilizer6%
  • Gluteus maximus Stabilizer6%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

On one side the obliques and quadratus lumborum hold the body up (McGill 2010). Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Side Plank alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Side Plank work?

Mainly the obliques. The gluteus medius, upper abs and lower abs assist.

Is the Side Plank good for beginners?

Yes. The Side Plank is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Side Plank?

For example the Side Plank with Reach, Mountain Climber (Cross Body) and TRX Side Plank. They train mostly the same muscles, some with different equipment.

How do you make the Side Plank harder?

Add weight or reps, or move on to the Side Plank with Reach and TRX Side Plank.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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