Side Plank
The side plank for the lateral stabilisers and obliques. It works mainly the obliques, with help from the abs and hip abductors.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Side Plank
- Lie on your side with the elbow directly under the shoulder and the feet stacked or the top foot in front of the bottom one.
- Lift the hips until the body forms one straight line from head to feet; push the floor away so the bottom shoulder doesn't sink.
- Keep the top hip stacked over the bottom one, don't let it roll back.
- Hold for time and breathe, then switch sides. Drop to the knee if the hips start to sag.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Obliques | Obliquus abdominis |
| Secondary | Abs | Rectus abdominis |
| Secondary | Hip abductors | Gluteus medius |
Muscle data from StrengthLog.
Why do it
- The side of the core, missed by crunches
- Hip and trunk stability on one side
- Support for carries and single-leg work
How Flawless ranks Side Plank
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Side Plank by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Side Plank work?
It works mainly the obliques, with help from the abs and hip abductors.
How do you do Side Plank?
Lie on your side with the elbow directly under the shoulder and the feet stacked or the top foot in front of the bottom one. Lift the hips until the body forms one straight line from head to feet; push the floor away so the bottom shoulder doesn't sink. Keep the top hip stacked over the bottom one, don't let it roll back. Hold for time and breathe, then switch sides. Drop to the knee if the hips start to sag.
How does Flawless rank Side Plank?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.