Move · Videos · Technique · 3 min

How to Do a Side Plank and Avoid Mistakes

How to Do a Side Plank and Avoid Mistakes — video by Get Exercise Confident Play · 3:18

Video by Get Exercise Confident on YouTube · Open on YouTube

A trainer sets up the side plank step by step and points out the four most common mistakes, so you work the sides of your core without straining shoulder or back.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

Tap a time to watch that step in the video.

  1. Set-up: lie on your side, feet stacked, elbow directly under your shoulder with the upper arm vertical. 0:28
  2. Brace your abs and squeeze your glutes to lift into a straight line from ankle to shoulder, chest tall. 0:49
  3. Mistake 1: losing your posture, with the head and shoulders curling forward. 1:40
  4. Mistake 2: sinking into the shoulder, which strains the shoulder and neck. 2:00
  5. Mistake 3: hips sagging towards the floor or pushing too high. 2:14
  6. Mistake 4: twisting or the hips drifting forward or back; keep shoulder and hip pointing at the ceiling. 2:36

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Place your elbow directly under your shoulder, feet stacked
  • Brace your abs and squeeze your glutes to lift into a straight line from ankle to shoulder
  • Don't sink into the shoulder or let the hips sag, rise or twist

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadholding side planks on the forearm
  • Elbows movesforearm on the floor, elbow under shoulder
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Get Exercise Confident; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety