Side Plank vs Full Plank
Which one fits your Core workout plan?
Contents
Planfit users log Side Plank more often — 897 sessions vs 341. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Side Plank and Full Plank and pick the one that fits your Core workout.
Side Plank vs Full Plank: 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 341 for Full Plank.
What most people do isn't always what fits you. Side Plank and Full Plank 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 Full Plank Differ
| What differs | Side Plank | Full Plank |
|---|---|---|
| Muscles worked | abs and front delts | abs, chest, and glutes |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 897 sessions | 341 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 Full Plank
Full Plank Muscles Worked: Core
Form
- 1. Extend your elbows and maintain a position where your shoulders and arms are vertical, keeping your feet narrower than shoulder-width apart.
- 2. Imagine there is a long stick behind your back and align your head, waist, hips, and legs in a straight line.
- 3. Raise your toes, engage your core and glutes, and hold the position.
Coach's Tips
- Keep your body in a straight line and be careful not to let your back sag.
For a full Full Plank guide with alternatives and benefits, see the Full Plank exercise guide.
Frequently Asked Questions
Which is better for Core, Side Plank or Full Plank?
Planfit users log Side Plank more often — 897 sessions against 341 for Full Plank. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Plank and Full Plank work the same muscles?
Not quite. Side Plank loads abs and front delts, and Full Plank loads abs, chest, and glutes.
What equipment do Side Plank and Full Plank need?
Side Plank needs bodyweight only, and Full Plank needs bodyweight only.
Which is easier to start with?
Full Plank is the easier place to start. Move to Side Plank once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
