Side Plank
Expert Advice
Engage your core and keep your body in a straight line from head to heels to maximize the effectiveness of this exercise.
How-to-do Steps
- Lie on your right side with your legs extended and stacked on top of one another.
- Prop your upper body up on your right elbow and forearm.
- Lift your hips off the ground, forming a straight line from your ankles to your shoulders.
- Hold this position for 20-30 seconds, keeping your abs and glutes tight.
- Lower your hips back to the floor and switch to the left side.
Track Side Plank in FitAI
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Muscles Worked
Side Plank primarily targets the Abs, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Glutes30%
Secondary
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Plank work?
Side Plank primarily targets the Abs, Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Plank suitable for beginners?
Yes, Side Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
