Side Plank vs Hollow
Which one fits your Core workout plan?
Contents
Planfit users log Side Plank more often — 897 sessions vs 426. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Side Plank and Hollow and pick the one that fits your Core workout.
Side Plank vs Hollow: 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 426 for Hollow.
What most people do isn't always what fits you. Side Plank and Hollow 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 Hollow Differ
| What differs | Side Plank | Hollow |
|---|---|---|
| Muscles worked | abs and front delts | abs and quads |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 897 sessions | 426 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 Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow exercise guide.
Frequently Asked Questions
Which is better for Core, Side Plank or Hollow?
Planfit users log Side Plank more often — 897 sessions against 426 for Hollow. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Plank and Hollow work the same muscles?
Not quite. Side Plank loads abs and front delts, and Hollow loads abs and quads.
What equipment do Side Plank and Hollow need?
Side Plank needs bodyweight only, and Hollow needs bodyweight only.
Which is easier to start with?
Side Plank is the easier place to start. Move to Hollow once your form holds up.
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