Instructions

1

Begin in a side-lying position with your body aligned in a straight line from head to feet. Support your upper body weight on your right forearm and elbow, keeping your elbow directly under your shoulder. Stack your feet or place the top foot in front for stability.

2

Engage your core by bracing your abdominal muscles. Position your body so you are supported by your forearm and the outer edge of your bottom foot, creating a straight plank from head to heels. Keep your head neutral and aligned with your spine.

3

Lower your hips slowly toward the ground in a controlled manner, allowing gravity to pull your torso downward while maintaining core engagement. Stop just short of touching the ground or at a comfortable depth where control is maintained.

4

Drive through your forearm and contract your obliques and core muscles to lift your hips back up to the starting plank position. Squeeze at the top to fully engage the abdominal muscles before lowering again for the next repetition.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESExternal Obliques, Internal Obliques, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Side Plank stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Waist stability and proprioception during heavy loads.

Pro Tips

To maximize the Side Plank , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits External Obliques, Internal Obliques, Transverse Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Side Plank , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Plank