ABDOMINALS · BODYWEIGHT
How to do the side plank
The side plank trains your abdominals. Here is how to do it with good form.
Step by step
- Lie on your left side.
- Place your left forearm on the floor for balance.
- Stack your legs and bring one foot over the other.
- Take a breath and engage your midsection to lift your hips off the floor.
- Hold the position for 30 to 60 seconds and relax.
- Turn to your other side and hold the same position.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the side plank
- Bodyweight Starter3 × 20s
- 6-Week Shred3 × 30s
- 6-Week Core Strength3 × 30s
- Posture Builder3 × 30s
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
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