Core · Bodyweight
Side Plank
How to do the side 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
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Lie on one side, lift hips off the ground, and hold body straight, supported by one arm and side of the foot.
- 1Stack your elbow under your shoulder and lift your hips until your body forms a straight line; you should feel your obliques and glutes working
- 2Keep your hips high and your chest open, engaging your core for stability
- 3Breathe steadily and hold the position without letting your torso twist
Common mistakes
- Don't allow your hips to sag or pike up; maintain a straight plank
- Avoid collapsing into your shoulder, push the floor away to stay lifted
- Don't hold your breath; breathe evenly throughout the hold
Muscles worked
The side plank mainly works the obliques, with the upper abs, lower abs, and side delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- Side DeltsSupport
- GlutesMinor
Side Plank strength standards
See how your side plank ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM17.5 lb
Silvere1RM35 lb
Golde1RM70 lb
Platinume1RM117.5 lb
Diamonde1RM150 lb
Champione1RM180 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the side 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 April 2026.