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Side Plank Alternative

12 substitute exercises that target the same muscles

1
Front Plank on Elbow Toe Tap demonstration

Front Plank on Elbow Toe Tap
2
Side Plank Scissors demonstration

Side Plank Scissors
3
Hip Circle with Hula Hoop demonstration

Hip Circle with Hula Hoop
4
Standing Opposite Touches demonstration

Standing Opposite Touches
5
Lying Leg Cross demonstration

Lying Leg Cross
6
Standing Hip Sagittal Rotation with Hands Overhead demonstration

Standing Hip Sagittal Rotation with Hands Overhead
7
Bodyweight Windmill demonstration

Bodyweight Windmill
8
Side Bridge Hip Abduction (Star) demonstration

Side Bridge Hip Abduction (Star)
9
Side Plank with Raised Leg demonstration

Side Plank with Raised Leg
10
Lying Split Abductor demonstration

Lying Split Abductor
11
Side Plank Leg Lift demonstration

Side Plank Leg Lift
12
Oblique Crunches with Straight Leg Lift demonstration

Oblique Crunches with Straight Leg Lift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Side Plank trains

Primary Obliques

Secondary Erector Spinae Gluteus Medius Gluteus Minimus Rectus Abdominis

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