Side Plank — CrossFit Core Technique Guide
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.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Side Plank
Lie on one side with elbow directly under the shoulder.
Stack the feet or stagger them for more balance.
Lift the hips so the body forms a straight line.
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.
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.
Related Exercises
Ready to put the Side Plank to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.