Side Plank
The Side Plank is a bodyweight exercise that primarily targets the core, with assistance from the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Side Plank
- 1Lie on your side with your forearm on the floor under your shoulder, legs straight, and your feet stacked or one slightly in front of the other, with your body in a straight line. Gently brace your abs like you’re preparing for a light poke in the stomach.
- 2Press through your forearm and bottom foot to lift your hips off the floor so your body forms a straight line from head to heels, keeping your chest open and hips stacked. Hold the position while breathing slowly in through your nose and out through your mouth, then lower with control when you start to lose good form.
Coach tips
- Keep your neck relaxed and look straight ahead or slightly down so you’re not straining your head upward.
- Don’t let your hips sag toward the floor or pike up too high; think about making a straight, strong line from your ears to your ankles.
- If this feels too hard at first, bend your knees and keep them on the floor so you can build strength safely.
Train core smarter
One rep, one set. Hypro turns the Side Plank into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Side Plank weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Side Plank fits right into proven hypertrophy and strength templates.
