Side Plank
Side Plank is a isolation anti-rotation exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Push Up to Side Plank · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Choose a stable support surface and clear the space around you.
- 2Use assistance or elevation to match the prescribed rep range.
- 3Set the resistance and body position so the ribs begin stacked over the pelvis.
- 4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
- 1Get into pushup position on the toes with your hands just outside of shoulder width.
- 2Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- 3Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- 4Lower the arm back to the floor for another pushup and then twist to the other side.
- 5Repeat the series, alternating each side, for 10 or more reps.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Belt buckle and sternum face forward
- •Stay tall
- •Exhale without losing position
Common mistakes
- •Rotating toward the cable
- •Leaning away from resistance
- •Using too narrow a stance to control
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Cable
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.