Side Plank Core Control
side plank core workout
3 rounds for quality
20-30 sec Side Plank
8 controlled Plank reps
Rest 45 sec without losing position
Bodyweight
Side Plank — CrossFit Core Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The side plank is the simplest way to train anti-lateral flexion and oblique stability in a glossary built for CrossFit and functional fitness. While classic WODs do not often prescribe side planks directly, the qualities they build matter everywhere: single-arm dumbbell work, carries, lunges, running, and rope climbs all improve when the athlete can resist side-bending. That makes the side plank far more relevant than it may seem from a pure “exercise list” perspective.
Quick answer
The side plank is the simplest way to train anti-lateral flexion and oblique stability in a glossary built for CrossFit and functional fitness. Use Side Plank for controlled trunk work and end the set before the lower back or pelvis loses its intended position.
Curated demonstration
Watch Side Plank Technique
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Side Planks - Ask Doctor Jo
AskDoctorJo · reviewed 2026-08-06
Muscles Worked
ObliquesGlute mediusShoulder stabilisers
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Side Plank trunk-control work for obliques and glute medius that supports lifting, gymnastics and posture without relying on fast, loose repetitions. |
|---|---|
| Avoid if | Avoid or scale Side Plank if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: letting the hips rotate toward the floor. |
| Scaling | Knee side plank or shorter intervals. |
How to Do the Side Plank
1
Lie on one side with elbow directly under the shoulder.
2
Stack the feet or stagger them for more balance.
3
Lift the hips so the body forms a straight line.
4
Brace the obliques and avoid letting the ribs flare forward.
Common Mistakes
✕
Letting the hips rotate toward the floor.
✕
Shrugging the support shoulder instead of pressing away.
✕
Breaking the line through the trunk and hips.
Coaching Tips
✓
Drive the bottom elbow into the floor to create shoulder stability.
✓
Progress by adding reach-throughs or a top-leg raise only after the base hold is solid.
Scaling Options
Easier / Beginner
Knee side plank or shorter intervals.
Harder / Advanced
Star plank, weighted side plank, or Copenhagen plank variations.
Training Examples
Train Side Plank with a Clear Purpose
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Side Plank Trunk Finisher
side plank finisher
Every 90 sec x 5 rounds
20-30 sec Side Plank
20 sec easy breathing reset
Stop before the lower back compensates
Frequently Asked Questions
What does the side plank improve for CrossFit athletes?
It improves oblique strength, hip control, and the ability to resist side-bending under load — useful for carries, single-arm dumbbell work, and running mechanics.
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