Health Shelf

Exercise · Core

Side plank

Exercise A to Z

  • Strength

Works: The sides of your core, and hips.

Add to a routineUsed in 7 timer routines

How to do it

Line drawing of a side plank, seen from the front: on one forearm and the side of the feet, hips lifted so the body is straight from head to feet.
  1. Lie on your side with your elbow under your shoulder and your legs straight.
  2. Stack your feet, or put your top foot in front of the bottom one for balance.
  3. Lift your hips off the floor so your body is in a straight line from head to feet.
  4. Hold, then switch sides.

Watch out for

Hips dropping or pushing back, and sinking into your shoulder. Push the floor away from you.

Make it easier or harder

  1. 1Wall side plank: stand side-on to a wall with your forearm on it at shoulder height, feet a little way out from the wall. Keep your body straight.
  2. 2Knee-down side plank: on the floor with your knees bent behind you, lift your hips from your knees.
  3. 3Side plank.
  4. 4Side plank with reach: reach your top arm up to the ceiling, then thread it under your body and back up, keeping your hips lifted.
  5. 5Star side plank: lift your top leg and hold it up as well.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Pallof pressCore.Side plank dipsThe sides of your core.SupermanThe muscles along your back, glutes, and the backs of your shoulders.Hollow holdThe front of your core.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.