Side Plank
- Beginner
- Home
- Pilates
The side plank holds your body in one straight line on your side, forearm under your shoulder and feet stacked. It trains the obliques through an anti-rotation hold rather than a moving rep. Beginners use it at home or in a Pilates flow, held for time as a warmup, a main hold or a finisher.
- Muscles
- Obliques
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your side, forearm under your shoulder.
- Stack your feet and lift your hips off the floor.
- Form one straight line from head to feet.
- Hold without letting your hips drop, then switch sides.
Form cues
- Reach your top arm straight up toward the ceiling.
- Keep your gaze forward, not down at the floor.
- Breathe steadily instead of holding your breath.
Common mistakes
- Bottom wrist bends awkwardly under the forearm. Press your palm flat to keep the wrist neutral.
- Hips drop and the waist collapses down. Lift your hips back to one straight line.
- Top shoulder rolls forward, twisting the torso. Stack your top shoulder directly over the bottom.
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