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Side Plank

An anti-lateral-flexion hold that trains the obliques to resist being pulled sideways.

How to perform it

1. Lie on your side, propped up on one forearm with elbow under your shoulder.
2. Stack your feet and lift your hips until your body is in a straight line.
3. Hold the position without letting your hips sag or rotate.
4. Lower and repeat on the other side.

Coaching cues

• Keep hips stacked, not rotated toward the floor or ceiling

Sets and reps

3 sets of 20–30 seconds per side

Where you'll see this exercise

• Core Strength for Soccer: Anti-Rotation Training Explained
• Strength Training for Goalkeepers
• The FIFA 11+ Warm-Up, Explained Step by Step

Browse the full exercise library or return to the Strength Training for Soccer Players guide.