Side Plank for BJJ
The side plank targets the obliques and lateral core stabilizers by holding a sideways plank position. This exercise builds the lateral stability needed to resist being pushed or pulled from the side in grappling. Strong side plank endurance correlates with better resistance to sweeps and off-balancing attempts.
✓ Step-by-Step Instructions
- 1 Lie on your side with your forearm on the floor, elbow under shoulder.
- 2 Stack your feet on top of each other.
- 3 Lift your hips off the floor creating a straight line.
- 4 Hold the position with your top arm extended or on your hip.
- 5 Engage your obliques to prevent the hips from sagging.
- 6 Hold for prescribed time, then switch sides.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the lateral core stability needed to resist being swept and to maintain balance during scrambles. The side-lying position mimics the body orientation of many bottom-side grappling positions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips dropping toward the floor
- ⚠ Rolling forward or backward
- ⚠ Not stacking the body properly
- ⚠ Holding breath
🔄 Variations
- → Side plank with leg lift
- → Copenhagen plank
- → Side plank with rotation
- → Side plank with hip dip
Track Your Side Plank Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Core Training
View all →Dead Bug
The dead bug trains core stability by alternating arm and leg extensions while lying on your back. T...
Plank
The plank is the foundational isometric core exercise that builds endurance in the muscles that stab...
Bird Dog
The bird dog extends opposite arm and leg from an all-fours position, building core stability and sp...
Pallof Press
The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces ...
Frequently Asked Questions
How does the Side Plank help my BJJ game? ▼
Builds the lateral core stability needed to resist being swept and to maintain balance during scrambles. The side-lying position mimics the body orientation of many bottom-side grappling positions.
What equipment do I need for the Side Plank? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Side Plank? ▼
The Side Plank is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.