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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
Standing Opposite Touches demonstration

Standing Opposite Touches
3
Bodyweight Windmill demonstration

Bodyweight Windmill
4
Standing Hip Sagittal Rotation with Hands Overhead demonstration

Standing Hip Sagittal Rotation with Hands Overhead
5
Hip Circle with Hula Hoop demonstration

Hip Circle with Hula Hoop
6
Side Bridge Hip Abduction (Star) demonstration

Side Bridge Hip Abduction (Star)
7
Side Plank with Raised Leg demonstration

Side Plank with Raised Leg
8
Lying Leg Cross demonstration

Lying Leg Cross
9
Side Plank Scissors demonstration

Side Plank Scissors
10
Wipers (Straight Leg) demonstration

Wipers (Straight Leg)
11
Russian Twist with Hands on Chest demonstration

Russian Twist with Hands on Chest
12
Elbow to Knee Sit-Up demonstration

Elbow to Knee Sit-Up

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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