At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 20 to 45 seconds
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
How to do it
- Hips high.
- Body straight.
- Duration in seconds.
Pick a weight you can lift for 20 to 45 seconds with good form, and stop each set with a few seconds left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating C
Fine for stability, but barely possible to overload.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Suitcase Carry · Dumbbell · rating C
- Pallof Press · Cable · rating C
- Cable Woodchop · Cable · rating B
Keep learning
Let Mitta set the weight.
Mitta plans the side plank with a weight and rep target for every set, worked out from your last sessions.
Questions about the
side plank
What muscles does the side plank work?
The side plank mainly trains your core.
How many reps of the side plank should I do?
Mitta plans the side plank at 20 to 45 seconds per set. Most sets should end with only a few seconds left in the tank.
What can I do instead of the side plank?
Good alternatives that train the same muscle are the suitcase carry, Pallof press and cable woodchop.
Is the side plank good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the side plank have rating C?
Fine for stability, but barely possible to overload.