Elbow Side Plank
An isometric side hold on the forearm that trains the obliques and lateral core — the foundation for side plank progressions.
How to do it
- Lie on your side with your forearm on the floor and your elbow directly under your shoulder.
- Stack your feet on top of each other and brace your core, creating tension through your whole body.
- Lift your hips off the floor until your body forms a straight line from head to feet.
- Rest your top hand on your hip or reach it straight up toward the ceiling for balance.
- Hold the position with steady breathing, keeping your hips up and your shoulders open.
- Lower your hips down under control when the time is up, then switch sides and repeat.
Key technique cue
Elbow under the shoulder, hips up; don't roll the chest toward the floor.
Common mistakes
- ✕ Letting the hips sag toward the floor mid-hold, which takes the work off the obliques and loads the shoulder.
- ✕ Rotating the chest toward the floor instead of keeping the torso stacked and open.
- ✕ Placing the support elbow in front of or behind the shoulder, which overloads the shoulder joint.
- ✕ Holding your breath instead of breathing steadily, which cuts the hold time short.
Benefits
- ✓ Builds oblique strength and lateral core stability.
- ✓ Improves spinal control and resistance to side bending under load.
- ✓ Strengthens the shoulder and hip stabilizers in one hold.
Progression: from easier to harder
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Step 1 You are here - Elbow Side Plank
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Step 2 -
Step 3
About the exercise
The Elbow Side Plank is one of the cleanest ways to train the obliques and the muscles along the side of the trunk. Propped on one forearm with the hips lifted, the whole side of the body has to work to hold a straight line. It is an isometric movement, so the work is in the hold — you have to keep the hips up and the body aligned from heel to head. It fits core work, beginner training, and posture-focused mobility blocks. The failure point is easy to spot — when the hips drop, you can see it. It is the entry point to side plank progressions and a staple in any home or bodyweight program.
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