What it is
An isometric side-body hold from the elbow, hand, knees, or feet.
Exercise Library
Side Plank
Track side planks by seconds per side, variation, and side-to-side differences.
Target area
Obliques, side hips, shoulders, and lateral trunk stability.
Why it matters
Side planks train side-to-side trunk control that supports lifting, running, and daily movement.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Lie on one side with elbow under shoulder.
- 2Stack or stagger the feet and lift the hips.
- 3Create a straight line from head to feet or knees.
- 4Breathe while keeping ribs and pelvis controlled.
- 5Repeat the same hold time on both sides.
Common mistakes
- Letting hips roll backward or forward.
- Shrugging into the shoulder.
- Choosing a hold that is too long to control.
App-friendly short summary
Track side planks by seconds per side, variation, and side-to-side differences.
Easier version
Bend the knees and hold from the lower knee.
Harder version
Hold from the feet, raise the top leg, or add controlled reaches.
Safety notes
- Keep the shoulder comfortable and stable.
- Use a knee-supported version if the lower back or shoulder feels overloaded.
- Stop for sharp pain or tingling.
Beginner terms explained
These definitions match the app form-guide popup language.
Isometric
A muscle action where you hold a position without visibly moving.
Core
The muscles around the trunk and pelvis that help control posture and movement.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.