Side Plank

Exercise Overview

The Side Plank is one of the most effective bodyweight exercises for developing lateral core strength, spinal stability and overall body control. Unlike traditional abdominal exercises that primarily target the front of the core, the Side Plank focuses on the muscles responsible for stabilising the spine against side-to-side movement, making it an essential exercise for improving posture, balance and athletic performance.

By supporting your body on one forearm and the side of one foot, the exercise places significant demand on the obliques, transverse abdominis and quadratus lumborum while also recruiting the shoulders, glutes and hip stabilisers. The isometric nature of the movement teaches the core to resist movement rather than create it, an important quality for lifting, running and many sporting activities.

The Side Plank requires no equipment and can be performed almost anywhere, making it an excellent addition to home workouts, rehabilitation programmes, strength training routines and functional fitness sessions.

Quick Facts

Primary Muscle

External Obliques

Secondary Muscles

• Internal Obliques
• Transverse Abdominis
• Quadratus Lumborum

Stabilising Muscles

• Gluteus Medius
• Gluteus Maximus
• Deltoids
• Serratus Anterior
• Erector Spinae
• Hip Stabilisers

Exercise Type

Isolation

Movement Pattern

Anti-Lateral Flexion

Core Stabilisation

Equipment

Bodyweight

Difficulty

Beginner to Intermediate

Mechanics

Isometric

Force Type

Core Stabilisation

Muscles Worked

Primary Muscle

• External Obliques

Secondary Muscles

• Internal Obliques
• Transverse Abdominis
• Quadratus Lumborum

Stabilising Muscles

• Gluteus Medius
• Gluteus Maximus
• Deltoids
• Serratus Anterior
• Erector Spinae
• Hip Stabilisers

The Side Plank strengthens the muscles that resist sideways movement, making it highly effective for improving trunk stability and reducing unwanted movement during everyday activities and sports.

How to Perform the Side Plank

1. Lie on your side with your legs extended.
2. Position your elbow directly underneath your shoulder.
3. Stack your feet on top of each other or place the top foot in front of the bottom foot for additional stability.
4. Tighten your abdominal muscles and glutes.
5. Lift your hips off the floor until your body forms a straight line from your head to your feet.
6. Keep your head in a neutral position by looking forwards.
7. Avoid allowing your hips to sag or rotate.
8. Hold the position for the prescribed time while breathing normally.
9. Slowly lower your hips to the floor.
10. Repeat on the opposite side.

The emphasis should remain on maintaining a rigid body position rather than simply holding the position for as long as possible.

Video

Breathing Technique

• Inhale before lifting into the plank.
• Breathe slowly and steadily throughout the hold.
• Avoid holding your breath.
• Maintain abdominal tension while breathing naturally.

Benefits

Strengthens the Obliques

The Side Plank is one of the most effective exercises for developing the internal and external oblique muscles.

Improves Core Stability

The exercise teaches the core to resist unwanted movement, improving stability during lifting, running and everyday activities.

Supports Spinal Health

Strengthening the muscles surrounding the spine may contribute to improved posture and lower back stability when performed correctly.

Develops Shoulder Stability

Supporting your bodyweight on one arm strengthens the shoulder stabilisers and improves upper-body endurance.

Requires No Equipment

The exercise can be performed anywhere, making it suitable for home workouts, travel and outdoor training.

Common Mistakes

Allowing the Hips to Drop

Sagging hips reduce muscular activation and increase stress on the lower back and shoulder.

Rolling Forwards or Backwards

Keep your shoulders and hips stacked vertically throughout the movement.

Shrugging the Supporting Shoulder

Press firmly through your forearm and keep the shoulder away from your ear.

Holding Your Breath

Steady breathing helps maintain core engagement and improves endurance.

Looking Down at the Floor

Maintain a neutral neck position by keeping your head aligned with your spine.

Expert Tips

• Brace your core before lifting your hips.
• Squeeze your glutes throughout the hold.
• Keep your body in a straight line.
• Push the floor away through your forearm.
• Focus on maintaining quality posture rather than extending the hold unnecessarily.
• Stop the set if your technique begins to deteriorate.

Variations

• Knee Side Plank
• Side Plank with Hip Dips
• Side Plank with Leg Raise
• Side Plank Reach Through
• Star Side Plank
• Weighted Side Plank
• Copenhagen Plank
• Side Plank with Rotation

Alternative Exercises

• Front Plank
• Bird Dog
• Pallof Press
• Dead Bug
• Dumbbell Side Bend
• Suitcase Carry
• Hollow Body Hold
• Russian Twist
• Cable Wood Chop
• Farmer’s Carry

Programming

Core Strength

• 3–4 sets
• Hold for 20–45 seconds per side
• 45–60 seconds rest

Muscular Endurance

• 2–4 sets
• Hold for 45–90 seconds per side
• 30–45 seconds rest

Functional Training

• 2–3 sets
• Hold for 30–60 seconds
• Pair with other core stability exercises

Suitable For

The Side Plank is suitable for:

• Beginners
• Intermediate exercisers
• Advanced athletes
• Home workouts
• Functional fitness
• Strength training
• Rehabilitation programmes (when prescribed appropriately)
• Sports conditioning

Avoid If

You may need to modify or avoid this exercise if you have:

• Acute shoulder injuries
• Recent rib injuries
• Significant wrist or elbow pain
• Severe lower back conditions that prevent weight-bearing

If discomfort occurs during the exercise, discontinue the movement and seek advice from a qualified healthcare professional.

Frequently Asked Questions

What muscles does the Side Plank work?

The Side Plank primarily targets the external and internal obliques while also strengthening the transverse abdominis, quadratus lumborum, glutes, shoulders and other stabilising muscles.

Is the Side Plank better than a regular plank?

Neither exercise is better overall. A regular plank emphasises the anterior core, while the Side Plank focuses on lateral core stability. Including both provides more complete core development.

How long should I hold a Side Plank?

Beginners can start with 15 to 20 seconds per side. As strength improves, gradually increase the duration to 45 to 60 seconds or longer while maintaining excellent technique.

Why do my shoulders get tired first?

Weak shoulder stabilisers or poor positioning often cause early shoulder fatigue. Ensure your elbow is directly beneath your shoulder and actively press through your forearm.

Can beginners perform the Side Plank?

Yes. Beginners can perform the exercise with their knees bent, reducing the amount of bodyweight supported while still strengthening the core.

Related Exercises

• Front Plank
• Knee Side Plank
• Side Plank with Hip Dips
• Dumbbell Side Bend
• Bird Dog
• Dead Bug
• Pallof Press
• Suitcase Carry
• Hollow Body Hold
• Cable Wood Chop

Exercise Summary

The Side Plank is one of the best bodyweight exercises for strengthening the lateral core, improving spinal stability and developing better overall body control. By challenging the obliques, transverse abdominis and hip stabilisers through an isometric hold, it builds the foundation for improved posture, athletic performance and injury prevention. Whether used in rehabilitation, general fitness or advanced strength programmes, the Side Plank remains one of the most valuable core exercises available.