Side Plank
The plank's harder sibling — the side wall of your core, built one hold at a time.
Obliques, CoreNoneBeginner
Setup
- On your side: elbow under shoulder, feet stacked.
- Lift hips until head-to-heels is one straight line.
How To Do It
- Hold with everything squeezed — glutes, obliques, quads.
- Breathe steadily behind the brace.
- 20–40 quality seconds per side.
Breathing
Steady shallow breaths, never held.
Common Mistakes
- Hips sagging toward the floor — lift and lock.
- Rolling forward or back — stacked and square.
Coach Sam's cue: Tall through the hip — be a plank, sideways.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.