10 Best Bodyweight Incline Side Plank Alternatives for Core Strength

The Bodyweight Incline Side Plank is done lying face down. Ranked closest by our scoring: the Power Point Plank, the Side Bridge and the Weighted Front Plank. Six harder versions, among them the Shoulder Tap and the Spider Crawl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bodyweight Incline Side Plank

Bodyweight Incline Side PlankPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Obliques, Shoulders

How to perform Bodyweight Incline Side Plank
  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. Hold this position for the desired amount of time.
  5. Lower your hips back down to the ground and repeat on the other side.
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Ranked Bodyweight Incline Side Plank Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Incline Side Plank on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Power Point PlankPlay demonstration

    1. Power Point Plank

    87% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and squeeze your glutes to maintain a stable position.
    3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
    4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
    5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  2. Side Bridge

    2. Side Bridge

    84% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  3. Shoulder TapPlay demonstration

    Progression

    3. Shoulder Tap

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
    3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
    4. Continue alternating shoulder taps while keeping your hips and torso stable.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  4. Spider Crawl

    Progression

    4. Spider Crawl

    77% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
    2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
    3. Return this leg to the starting position and repeat on the opposite side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  5. Front Plank With TwistPlay demonstration

    Progression

    5. Front Plank With Twist

    77% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  6. FlagPlay demonstration

    Progression

    6. Flag

    71% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
    2. Engage your core and lift your legs off the ground, keeping them straight.
    3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
    4. Hold this position for as long as you can, maintaining a straight body line.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: hanging, not lying face down
  7. Weighted Front PlankPlay demonstration

    7. Weighted Front Plank

    70% match
    • Abs
    • Weighted
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start by lying face down on the floor.
    2. Place your forearms on the ground, with your elbows directly under your shoulders.
    3. Extend your legs straight out behind you, with your toes on the ground.
    4. Engage your core and lift your body off the ground, balancing on your forearms and toes.
    5. Keep your body in a straight line from your head to your heels.
    6. Hold this position for the desired amount of time.
    7. Lower your body back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Bodyweight Incline Side Plank
  8. Kneeling Plank Tap ShoulderPlay demonstration

    Progression

    8. Kneeling Plank Tap Shoulder

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: kneeling, not lying face down
  9. V-sit On FloorPlay demonstration

    Progression

    9. V-sit On Floor

    69% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Bodyweight Incline Side Plank
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: seated, not lying face down
  10. Dead BugPlay demonstration

    10. Dead Bug

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Bodyweight Incline Side Plank
    • Equipment: bodyweight only, the same as the Bodyweight Incline Side Plank
    • Body position: lying on your back, not lying face down

Why You Might Need a Bodyweight Incline Side Plank Alternative

You might substitute the Bodyweight Incline Side Plank due to shoulder or neck irritation, limited access to an elevated surface, or to target a different difficulty level. Alternatives let you maintain anti-lateral-flexion and anti-rotation demand on the obliques and transverse abdominis while reducing undesirable lumbar shear. For example, a floor side plank shifts load distribution; cue: align elbow under shoulder and press the top hip up to keep the spine neutral. Choosing a regression (kneeling side plank) or progression (side plank leg raise) preserves the same movement pattern, lateral stabilization, while matching your mobility and pain thresholds.

How to Choose the Right Bodyweight Incline Side Plank Substitute

Select a substitute based on pain, training goal, and progression pathway. For rehab or shoulder pain, pick a kneeling side plank to reduce shoulder torque; cue: keep the ribs pulled toward the pelvis and avoid shoulder protraction. For core-strength goals, use a full side plank with slow hip dips to increase time under tension and train eccentric control of the external oblique. If you need more hip abduction work, choose side-lying leg raises to engage gluteus medius along the lateral chain. Progress by lengthening the lever (stacked feet to leg raise) or adding controlled tempo.

Bodyweight Incline Side Plank FAQ

What muscles does Bodyweight Incline Side Plank work?

The move primarily targets the external and internal obliques and the transverse abdominis for lateral stability and anti-rotation. It also recruits the quadratus lumborum and gluteus medius to maintain pelvic alignment; brace the core by pulling the ribcage toward the pelvis to maximize oblique activation.

What is the best bodyweight alternative to Bodyweight Incline Side Plank?

A standard side plank on the floor is the most direct bodyweight alternative because it preserves the lateral stability demand. Execute with stacked feet, elbow under the shoulder, hips lifted, and squeeze the glutes to keep a straight line from shoulder to ankle.

Can I build muscle without doing Bodyweight Incline Side Plank?

Yes. You can develop the obliques and lateral chain using progressive variations like longer holds, added lever length (leg raises), or dynamic reps (slow hip dips) to increase time under tension. Consistent overload through increased duration, reps, or harder variations drives hypertrophy without that specific incline variation.

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