How many repetitions should I perform?

Aim for 10 to 15 controlled repetitions per side. If your form starts to break down, stop and rest to ensure high quality of movement.

What if my feet slip during the exercise?

Try staggering your feet slightly with the top foot in front, or perform the exercise on a yoga mat for better traction.

Is this exercise safe for back pain?

The dynamic side plank is generally safer for the spine than traditional crunches, but you should stick to a static hold if the movement causes any sharp discomfort.

Planche de Côté Dynamique Guide: Oblique Strength

Master the Planche de côté dynamique with our step-by-step guide. Strengthen your obliques and improve core stability with this effective bodyweight exercise.

How to Perform

Lie on your side with your legs straight and stack your feet one on top of the other.
Place your bottom elbow directly under your shoulder with your forearm flat on the floor.
Engage your core and lift your hips off the ground until your body forms a straight line from head to heels.
Lower your hips slowly toward the floor without letting them rest completely on the ground.
Drive your hips back up to the starting position using your oblique muscles.
Complete the desired number of repetitions before switching to the opposite side.

Common Mistakes

Allowing the top shoulder to rotate forward or backward
Sagging at the hips instead of maintaining a straight line
Placing the elbow too far away from the body
Holding your breath during the movement

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Gluteus medius
Transversus abdominis
Deltoids

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core