IsolationBodyweight
Side Plank
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 30–45 seconds (RPE 6–8)
Strength
Max Power
3–4 sets × 45–60 seconds (RPE 6–8)
Endurance
Stamina
2–3 sets × 60–90 seconds (RPE 6–8)
📋How to Perform
- Lie on your side with elbow directly under your shoulder
- Stack your feet or place top foot in front for stability
- Engage your core and lift your hips off the ground
- Create a straight line from head to heels
- Keep your body rigid - no sagging or piking
- Hold the position while breathing steadily
- Keep your shoulder, hip, and ankles in alignment
- Maintain the hold for the prescribed time then switch sides
💡Coaching Cues
- ✓
Body in straight line
- ✓
Hips stay elevated
- ✓
Core stays tight
- ✓
Breathe steadily
- ✓
Shoulder over elbow
- ✓
No sagging hips
⚠️Common Mistakes
- ✗
Hips dropping down
- ✗
Piking hips up too high
