Side Plank

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Side Plank, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the elbow under the shoulder, stack the feet or stagger them and align the ribs over the pelvis.

Execution

- Press the floor away, lift the hips and hold a long line from head to feet while breathing continuously.

Range, tempo and breathing

- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not sink into the shoulder, roll the chest down or let the hips drift back. Use the lower knee or a shorter hold.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.