Core · No equipment
Side Plank
The Side Plank is a core exercise for the obliques, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Elbow under shoulder
- Hips up, body in a straight line
- Harder: raise your top arm
Sets and reps
How the 16 BindTrue programs that use it dose the Side Plank:
- Sets
- 2–3
- Reps
- 20–45 s per side
- Rest
- 15 s to 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Heroine Lower strength: 3 × 30 s · 4 days a week
- Lean & Shredded Conditioning: 3 × 30 s · 5 days a week
- Swimsuit Model Glutes B: 3 × 20–30 s · 4 days a week
- Cover Model Conditioning: 3 × 30 s · 5 days a week
- Chest Up, Shoulders Back Full Body: 2 × 20–30 s per side · 3 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 3 × 20–40 s per side · 4 days a week
- Lean & Toned Legs Split Squat + Calves: 2 × 30–45 s per side · 3 days a week
- Hourglass Build Glutes B: 3 × 30–45 s per side · 4 days a week
- Strong & Confident Hinge + Pull: 2 × 20–30 s per side · 3 days a week
- Six-Pack Reveal Lower B: 2 × 30–45 s per side · 4 days a week
- Athlete Mode Hinge day: 3 × 30–45 s per side · 3 days a week
- Home Iron Full Body B: 2 × 20–40 s per side · 3 days a week
- Anywhere Full Body Full Body B: 3 × 20–40 s per side · 3 days a week
- Golden-Era Split Shoulders & arms: 3 × 20–30 s · 6 days a week
- Yoga Flow Core & balance: 2 × 20 s each side · 3 days a week
- Glutes & Tone Glutes C: 3 × 20–30 s · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.