Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Abs

Side Plank

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Obliques

Also glutes

You need

Nothing but the floor

How to do itPicture · 3 steps
Hold
Main musclesAlso working
  1. 1Elbow under shoulder
  2. 2Body in a straight line
  3. 3Lift the hips high

Most common mistake

Hips sagging toward the floor.

Watch a demo

Good for

  • Top 10 for golf

Compare with

vs Pallof Pressvs Landmine Rotationvs Med Ball Rotational Throw
B
For cycling
#11 of 16
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • B45° Back ExtensionBodyweight

Takes

None yet
needed to post
280