Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Side Plank is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
ObliquesGlute mediusShoulder stabilisers
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep side plank mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Side Plank in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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.
Build It Into a Workout
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