# Side Plank

URL: https://heatsy.app/ex/side-plank

Also known as: Forearm Side Plank, Side Bridge, Lateral Plank, Side Plank Hold, Side Planks, Oblique Plank, Side Support, Side Forearm Plank

Body region: Core, Back

## Muscles

- Main: Quadratus Lumborum, External Oblique, Internal Oblique
- Helps: Transversus Abdominis, Gluteus Medius, Gluteus Minimus
- Holds: Deltoid, Serratus Anterior, Rectus Abdominis, Adductor Longus

## Technique

1. Lie on your side with the forearm under the shoulder and legs straight, feet stacked.
2. Raise the hips until ankles, hips and shoulders line up.
3. Hold the position while breathing steadily.
4. Lower the hips, then repeat on the other side.

### Cues

- Push the floor away with the forearm.
- Keep the hips stacked, not rolling forward or back.
- Bend the knees and rest on them to make it easier.

### Common mistakes

- Letting the hips sag toward the floor.
- Sinking into the supporting shoulder.
- Holding the breath.

## Alternatives

- [Plank](https://heatsy.app/ex/plank)
- [Oblique Crunch](https://heatsy.app/ex/oblique-crunch)
- [Plank Shoulder Tap](https://heatsy.app/ex/plank-shoulder-tap)