Exercise · Form & cues
Side Plank — form guide
Obliques · QL · Glute Medius. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
Hold 20–45s/side
Lift your hip as high as you can — this isolates obliques. A sagging side plank is wasted effort.
Cues
- Forearm under shoulder, body in straight line
- Hip lifted as high as possible
- Top arm extended for balance
Common mistakes
- Hips sagging — turns into rest position
- Holding breath
Injury notes
Critical for spine stability and lower-back pain prevention.
Progression
BW → side plank with leg lift → side plank with hip dip.