Side Plank
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ObliquesPrimary · 100%
AbsSecondary · 40%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Obliques~54h
Abs~54h
Programming notes
Side Plank is driven by the obliques, with abs assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Progression
Road to 100 Push-ups
20 to 100 in a session without wrecking your shoulders.
Beginner4 days/wk
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.
Intermediate6 days/wk
Archetype
The Over-40 Athlete
Two lifts, one interval day, one easy day. Nothing inside 72 hours.
Intermediate4 days/wk
Archetype
The New Parent Program
Four 20-minute home sessions, sized for broken sleep.
Scalable4 days/wk
Archetype
The Hotel Circuit
Three 25-minute circuits. A floor and maybe a chair.
Scalable3 days/wkNo equipment