Reformer Pilates
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Illustration of Side Plank on the Pilates reformer

Exercise

Side Plank

Intermediate

Lateral support hold that strengthens obliques, glutes, and shoulder stability.

Setup instructions

Lie on your side with forearm or hand on the mat under the shoulder. Stack the feet and lift the hips into one long line. Press the bottom forearm or hand firmly into the mat.

Breathing cues

Breathe steadily throughout the hold.

Movement steps

  1. 1Hold the side line without letting the hips drop.
  2. 2Breathe steadily and keep the top arm reaching or on the hip.
  3. 3Lower with control when finished.
  4. 4Switch sides.

Common mistakes

Rotating the chest forward; letting the hips sag; collapsing into the bottom shoulder; holding the breath.

Safety notes

Use bent-knee side plank if full line is too demanding. Pad the supporting arm if needed.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Side Plank beginner-friendly?

    Modified knee side plank can be beginner-friendly; full side plank is often intermediate.

  • What muscles does Side Plank work?

    Obliques and lateral hip stabilisers hold the line; shoulder girdle supports weight.

  • What is Side Plank good for?

    It builds lateral trunk strength and hip stability for side-lying work.

  • Should I use my hand or forearm?

    Forearm side plank reduces wrist load; hand side plank demands more wrist strength.