Library / Obliques
Lateral Side Plank
Bodyweight · Core · Isolation
ObliquesCore Glutes
Default prescription & biomechanics
- Primary muscles
- Obliques, Core
- Secondary muscles
- Glutes
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-45s per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Position yourself sideways on the floor and support your elbow aligned with your shoulder.
- Place your opposite hand on your hip.
- Keep your knees straight and one foot on top of the other.
- Lift your body, aligning your torso, hips, and knees, and hold in isometry.
- PT Cue: Avoid letting your hips drop lower than your torso and/or knees.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| High-to-Low or Low-to-High Cable Woodchop | Cable swap | Cable |
| Single-Arm Unilateral Suitcase Carry | Dumbbell swap | Dumbbell |
| Cable Twist | Cable swap | Cable |
| Dumbbell Russian Twist with Legs Floor Off Versio | Dumbbell swap | Dumbbell |
| Kettlebell Russian Twist | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.