Bench Side Plank

Obliques, GlutesBench

An isometric hold targeting your obliques and hips using an elevated forearm position. It trains core stability and resists lateral flexion. Elevating your forearm adjusts the intensity for all fitness levels.

How to do it

1Set up sideways to a bench, resting your lower forearm on the bench and feet on the floor.

2Align your body in a straight line from head to heels, squeezing your glutes and core.

3Place your top hand on your hip or extend it toward the ceiling for balance.

4Hold this position rigid by bracing your core, preventing your hips from sagging.

5Once time is up, lower your hips gently and switch to the other side.

Common mistakes

Letting your hips sag toward the floor, straining your lower back and removing core tension.

Rotating your chest and shoulders forward toward the floor, losing lateral stability.

Tilting or dropping your head out of alignment, overloading neck muscles.

Breathing

Breathe steadily and deeply throughout the hold without holding your breath.

Make it harder or easier

To make it easier, bend your knees and hold from a kneeling position. To make it harder, place your feet on the bench and forearm on the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.