Side Plank
Trains the abdominals. No equipment needed. One of our free programs uses it, across 4 sessions.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
How our programs run the Side Plank
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
0:45 holdthe shape they run most (4 sessions)
45stypical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout A — Phase 2 | 0:45 hold | Fixed weights |
See it in action
Watch the Side Plank progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Side Plank trains
Technique
How to do the Side Plank
- Lie on your right side with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder.
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
- Hold the position for the desired duration, keeping your body straight and your core tight.
- Slowly lower your hips back to the starting position with control. Repeat on the other side by lying on your left side and following the same steps.
Form cues
Getting it right
- Ensure your elbow is directly under your shoulder to support your upper body.
- Focus on keeping your head in line with your spine to prevent neck strain.
- Maintain a straight body line, avoiding any sagging or lifting of the hips.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
Substitutes
Swap Side Plank for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Side Plank for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.