Core · Bodyweight
Side Bend Plank
How to do the side bend plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Set up in a side plank on your forearm with your body in a straight line and hips stacked. Dip your bottom hip toward the floor, then drive it back up by squeezing the down-side oblique. Repeat for reps, then switch sides.
- 1The bottom-side oblique squeezing to lift the hip
- 2Hips and shoulders stacked in one line
- 3Tension held through the side the whole set
Common mistakes
- Rotating your torso forward or back
- Letting the hip drop and just resting on the floor
- Rushing the reps with momentum
Muscles worked
The side bend plank mainly works the obliques, with the upper abs, lower abs, and glutes assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- QuadsMinor
- Side DeltsMinor
Kovo programs the side bend plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.