Exercise library / Core
Side plank
Core · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Obliques.
Secondary: Abs, Abductors.
What it is called elsewhere
- Norwegian Sideplanke
- Swedish Sidoplankan
- Danish Sideplanke
- German Seitstütz
- Spanish Plancha lateral
- Italian Plank laterale
- Portuguese Prancha lateral
- Russian Боковая планка
- French Planche latérale
Related core exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.