Fysiqal

Carry & Anti-Movement Core · Beginner

Side Plank

Isolation carry & anti-movement core exercise using bodyweight.
Side Plank demonstration (no audio).
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

Free account. Log your sets of Side Plank and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Side Plank

Cues reviewed by Kwabena Osei on

Setup

Lie on your side, forearm on the floor directly under your shoulder, legs stacked or staggered for stability.

  1. Lift your hips off the floor into a straight line from head to feet, stacking your shoulders and hips.

  2. Keep your top arm relaxed at your side or extended toward the ceiling -- don't use it to push off the floor.

Common mistakes

  • Letting the hips drop toward the floor or rotate forward/backward out of a straight line.

  • Propping the top hand on the floor for support, which takes real load off the working side.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine lateral flexionprimary action · resisted

    External oblique (stabilizer, high emphasis); Internal oblique (stabilizer, high emphasis); Quadratus lumborum (stabilizer, high emphasis); Transverse abdominis (stabilizer, moderate emphasis); Gluteus medius (stabilizer, moderate emphasis)

Related exercises

All carry & anti-movement core exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.