Elbow Side Plank
- Beginner
- Bodyweight
The elbow side plank is one of the cleanest ways to train the obliques and the muscles along the side of the torso. Bracing on one forearm with hips lifted, the entire side body has to fire to hold a straight line. It's an isometric movement, so the work is in the hold — keeping the hips up and the body stacked from heel to head.
How to do the Elbow Side Plank
- Lie on your side with your forearm flat on the floor and your elbow stacked directly under your shoulder.
- Stack your feet on top of each other and engage your core to create tension through your whole body.
- Lift your hips off the floor until your body forms a straight line from your head to your feet.
- Brace your top hand on your hip or extend it straight up toward the ceiling for balance.
- Hold the position with steady breathing, keeping your hips lifted and your shoulders square.
- Lower your hips back down with control after the target time, then switch sides and repeat.
Muscles worked
- Primary:
- Core
Why train it
- Builds oblique strength and side-core stability.
- Improves spinal control and resistance to side-bending under load.
- Strengthens shoulder and hip stabilizers in a single hold.
Common mistakes
- Letting the hips sag toward the floor mid-hold, which removes the obliques from the work and loads the shoulder.
- Rotating the chest toward the floor instead of keeping the torso stacked and squared up.
- Placing the supporting elbow ahead of or behind the shoulder, which strains the shoulder joint.
- Holding your breath through the set instead of breathing steadily, which cuts hold time short.
Frequently asked questions
What muscles does the Elbow Side Plank work?
The Elbow Side Plank trains the core, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the core directly.
What equipment do I need for the Elbow Side Plank?
None. The Elbow Side Plank is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Elbow Side Plank suitable for beginners?
Yes. The Elbow Side Plank is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Elbow Side Plank at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Elbow Side Plank one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Elbow Side Plank should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to the Elbow Side Plank?
Cable Side Bend, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as the Elbow Side Plank. Pick whichever one matches the equipment in front of you.