Side Plank
Complete guide to Side Plank. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Side Plank
Lie on your side on an exercise mat and prop yourself up on your forearm, with your elbow directly beneath your shoulder.
Stack your feet on top of each other and lift your hips off the floor so your body forms a straight line.
Engage your abs and take a breath.
Hold the position, breathing steadily throughout.
Hold for the desired duration, then lower yourself down and switch sides.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |