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Exercise 3544 · REF 5VXmnV5

Bodyweight Incline Side Plank exercise animation

Bodyweight Incline Side Plank

Category
Waist
Equipment
Body Weight
Target
Abs

Elevating the plank changes the leverage on the obliques, making the hold noticeably harder to control than a standard side plank despite using no extra load. It trains anti-rotation strength — the ability to resist your torso caving toward the floor — which carries over to almost every standing exercise that involves one-sided loading. Sagging hips are the first sign the set has gone on longer than the core can actually support.

How to Do the Bodyweight Incline Side Plank

  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Hold this position for the desired amount of time.
  5. Lower your hips back down to the ground and repeat on the other side.

Muscles Worked

The Bodyweight Incline Side Plank primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Shoulders.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Bodyweight Incline Side Plank work?
The Bodyweight Incline Side Plank primarily targets the abs, with the obliques and shoulders assisting.
What equipment do I need for the Bodyweight Incline Side Plank?
The Bodyweight Incline Side Plank is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Incline Side Plank?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.