Exercise guide
Side Plank March
- Intermediate
- Compound
- Timed hold
- Waist
The Side Plank March is a dynamic core exercise that challenges lateral stability and hip flexor strength, specifically targeting the obliques, glutes, and shoulder stabilizers. It bridges the gap between static holds and functional movement by forcing the core to resist rotation while the hip is in motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your forearm flat on the floor, ensuring your elbow is positioned directly under your shoulder.
- Stack your feet on top of each other or place the top foot slightly in front for a wider base of support.
- Lift your hips off the floor until your body forms a straight line from your head to your heels.
- Place your top hand on your hip or reach it straight up toward the ceiling to keep your chest open.
How to do it
- Exhale as you drive your top knee toward your chest in a controlled 'marching' motion, keeping your hips elevated.
- Inhale as you slowly return your top leg to the starting position, maintaining a rigid torso throughout.
- Maintain a steady, controlled tempo (e.g., 2 seconds up, 2 seconds down) to maximize time under tension.
- Complete the prescribed repetitions on one side before switching to the other side.
Form checklist
- Keep the bottom hip high; do not let it sag toward the floor as the top leg moves.
- Ensure the elbow stays directly under the shoulder to avoid unnecessary joint strain.
- Keep your head in a neutral position, looking straight ahead rather than down at your feet.
- Avoid rotating your torso or shoulders toward the floor during the knee drive.
Pro tips
- Actively push the floor away with your bottom forearm to engage the serratus anterior and stabilize the shoulder complex.
- Squeeze the glute of your bottom leg as hard as possible to create a 'pillar' of stability for the moving leg.
- Focus on keeping the pelvis 'quiet'—the only thing moving should be the hip joint of the top leg.
Make it harder
- Perform the exercise from a high plank position (on your hand instead of your forearm) to increase the balance challenge.
- Add a pause at the top of the march, holding the knee-to-chest position for 2-3 seconds.
Frequently asked
- What muscles does the side plank march work?
- The side plank march primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the side plank march?
- The side plank march requires no equipment — just your body weight.
- Is the side plank march good for beginners?
- The side plank march is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques