Side Plank vs Criss Cross
Which one fits your Core workout plan?
Contents
Planfit users log Side Plank more often — 897 sessions vs 188. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Side Plank and Criss Cross and pick the one that fits your Core workout.
Side Plank vs Criss Cross: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Plank more often — 897 sessions compared to 188 for Criss Cross.
What most people do isn't always what fits you. Side Plank and Criss Cross differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Plank and Criss Cross Differ
| What differs | Side Plank | Criss Cross |
|---|---|---|
| Muscles worked | abs and front delts | abs, quads, and glutes |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 897 sessions | 188 sessions |
How to Do Side Plank
Side Plank Muscles Worked: Core
Form
- 1. Lie on your side and position your elbow under your shoulder.
- 2. Keep your legs together and engage your core and glutes to create a straight line from your head to your legs when viewed from above.
- 3. Maintain tension in your core for the given time and repeat the same on the opposite side.
Coach's Tips
- 1. When doing a side plank, make sure your body forms a straight line from your head to your toes, so that your lower back does not sag and your hips do not drop.
- 2. If you feel pain in the front of your shoulder or in your lower back, try lowering the difficulty by placing your knees on the floor.
For a full Side Plank guide with alternatives and benefits, see the Side Plank exercise guide.
How to Do Criss Cross
Criss Cross Muscles Worked: Core
Form
- 1. Lie on the floor and raise both legs towards the sky at a 60-degree angle while keeping them together.
- 2. Interlock your fingers behind your head and lift your head off the floor.
- 3. Keep your toes pointed and prepare by looking at your toes.
- 4. Bend your right elbow and think of it touching your left knee while bending your knee and folding your upper body.
- 5. Do the same on the opposite side.
Coach's Tips
- If it's difficult because it's a high-intensity exercise, please substitute it with another exercise.
For a full Criss Cross guide with alternatives and benefits, see the Criss Cross exercise guide.
Frequently Asked Questions
Which is better for Core, Side Plank or Criss Cross?
Planfit users log Side Plank more often — 897 sessions against 188 for Criss Cross. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Plank and Criss Cross work the same muscles?
Not quite. Side Plank loads abs and front delts, and Criss Cross loads abs, quads, and glutes.
What equipment do Side Plank and Criss Cross need?
Side Plank needs bodyweight only, and Criss Cross needs bodyweight only.
Which is easier to start with?
Criss Cross is the easier place to start. Move to Side Plank once your form holds up.
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