Exercises / Side plank

Side plank GIF

Figure

Male figure; the female figure follows.

Muscles

Background

Packs are delivered in the look you pick here.

Get it in this look

Worked muscles

ObliquesMusculus obliquus externus abdominis
AbsMusculus rectus abdominis
ShouldersMusculus deltoideus
GlutesMusculus gluteus maximus
Lower backMusculus erector spinae

Equipment: No equipment
Level: intermediate
Loop: One repetition, 2.93 seconds

Get this animation

Part of the plank pack, all 6 plank variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the plank pack, $29 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/side-plank \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a side plank

Lie on your side with elbow under shoulder
Stack your feet and legs on top of each other
Lift your hips off the ground
Create a straight line from head to feet
Hold the position while breathing normally
Lower down with control

Form tips

Keep your elbow directly underneath your shoulder to prevent injury
Engage your core muscles to maintain proper spine alignment
Avoid letting your hips sag or pike upward
Keep your head in neutral position aligned with your spine