Side plank form: a straight line, head to heels
A side plank works your obliques, but only while your hips stay up. The camera faces you, times the hold, and speaks up when your hips sag or hike up.
How to do it
- Lie on your side with your elbow under your shoulder and your legs straight.
- Lift your hips until you're in a straight line from head to feet.
- Keep your hips stacked. Don't let them roll forward.
- Hold, then switch sides.
When the clock runs
There are no reps. The clock runs only while you're in position, and your score is the share of that time you held a straight line.
What the camera calls out
You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.
“Lift your hips a little”
Your hips drop below the line from your shoulders to your ankles.
After the set: Your hips sagged. Squeeze your glutes and keep a straight line, head to heels.
“Lower your hips a little”
Your hips rise above that line.
After the set: Your hips went up. Bring them down so you're a straight line, head to heels.
Setting up your phone
Put the phone on the floor about 2 m in front of you, so your whole body fits.
Get into your side plank, facing the phone. The clock only runs while you're in position.
Muscles worked
Mostly your obliques, with your shoulders helping.
A tip from the coach
Too hard for now? Bend your bottom knee and rest on it. Your hips get the same position with less load.
Other exercises
Updated . General fitness and nutrition guidance, not medical advice.
Check your side plank on your next set
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