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Strength Training
Side Plank
Beginner
About This Exercise
A lateral isometric plank that targets the obliques, quadratus lumborum, and lateral hip — the anti-collapse chain that keeps the pelvis level on each foot strike. Late-race trunk stability separates runners who hold form from runners who lose minutes per mile.
1Setup
Lie on your side, propped up on the forearm directly under the shoulder. Stack the feet, with the bottom leg slightly bent for stability if needed. Top arm on the hip or extended to the ceiling.
2Execution
Lift the hips off the floor so your body forms a straight line from shoulder to ankle. Hold the position with the hip stacked and the bottom-side oblique working. Breathe steadily. Lower with control after the prescribed time. Complete on the other side.
Pro Tips
- Hip stays high and stacked — do not let it sag toward the floor
- Glutes engaged on both sides — this is a full-body line, not just an arm prop
- Steady breathing throughout — hold position without breath-holding
- For runners: progress by adding a leg lift (top leg) once the basic hold is solid
Train This Exercise
Quick workout with this exercise