WhatWorksWhat.
Obliques

Side Plank

Oblique burn down the side of the trunk; glute med on the bottom side fires too.

Complexity · Lowstabilitybeginner+Bodyweight
Check Your Form
  • Abs
  • Glutes
  • Obliques
  • Obliques - Obliques
  • Obliques

PrimarySecondary

What it hits

Parts of the target muscle.

  • Obliques

    Hit

    Twist, side-bend, anti-rotation.

The movement

Get it right, not roughly right.

Optimal form

0:30· Runna

Side Plank Tutorial - Proper Form and Technique

Hold

Hold

One forearm on the floor, body in a straight line from head to feet - sideways. Top arm at the side or extended toward the ceiling. Hips lifted high, no sag.

Common mistakes

  • Hips dropping toward the floor - the second they do, the rep is over.
  • Twisting the torso forward or back.

Where you should feel it

Oblique burn down the side of the trunk; glute med on the bottom side fires too.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains obliques. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Side plank with hip dip

    Drop and lift the hips for reps.

    100% on target

    On target

    Same target, minor adjustment.

  • Star side plank

    Top leg lifted toward the ceiling.

    100% on target

    On target

    Same target, minor adjustment.

  • Weighted side plank

    Dumbbell on the hip.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

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  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

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