Bodyweight Incline Side Plank
Also known as: incline bodyweight side plank
What Bodyweight Incline Side Plank really gives you is midsection control under load, driven by pure bodyweight leverage.
How to do Bodyweight Incline Side Plank
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the ground and repeat on the other side.
Bodyweight Incline Side Plank Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Bodyweight Incline Side Plank Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Bodyweight Incline Side Plank
Swap Bodyweight Incline Side Plank For
Bodyweight Incline Side Plank — Frequently Asked Questions
How do you do the Bodyweight Incline Side Plank?
Start by lying on your side with your legs extended and stacked on top of each other. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Incline Side Plank work?
The Bodyweight Incline Side Plank primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Incline Side Plank should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Incline Side Plank good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Bodyweight Incline Side Plank?
Try the Band Seated Twist, Weighted Side Bend (on Stability Ball) or the Barbell Rollerout. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Bodyweight Incline Side Plank the same as the incline bodyweight side plank?
Yes. The Bodyweight Incline Side Plank is also commonly called the incline bodyweight side plank. Different gyms and training programs label it differently, but "incline bodyweight side plank" refer to this same movement.
