How to Do a Side Plank: Your Guide to a Stronger, More Stable Core

It is an exercise that involves multiple muscles working together, giving it efficiency and effectiveness in any workout. Essentially, the side plank is a question of stability and control.

While the other dynamic routines had a flowing movement, the side plank challenged a person to resist movement—in constant tension of muscles. This static hold not only gains strength but also improves the capacity of the body to maintain balance and control in different positions.

Why Side Plank Should Not be Taken Out of the List?

It’s paramount to include side planks in your regime. It has helped with various things such as

Strengthening Your Core:

Most best ab workouts for hypertrophy mainly hit the rectus abdominis—the “six-pack”^[1] muscles—but side planks work more muscles in the core. They hammer your obliques, transverse abdominis, and even your rectus abdominis, but differently from the traditional function exercises.

Better Balance and Stability:

Balancing is not just standing on one leg; it’s about being in control of your body through space, and side planks happen to excel in enhancing such abilities. Side planks require maintaining a stable position as one works to support the body weight on a narrow base.

Thus improving proprioception:^[2] the ability of the body to sense its position in space. These balance improvements lead to better sports performance, fewer falls in daily life, and greater body awareness.

Prevention of Back Pain:

A well-built core acts as your body’s innate corset, providing the essential support to the spine. Side planks help to reduce and avoid back pain by strengthening the muscles responsible for giving the spine that much-required stability. They teach the body to handle stress in proper spinal alignment^[3], which can help to go easy on your back during everyday activities and even higher-intensity exercises.

What Does Side Plank Targets?

#1 Primary Muscles

This side plank targets two key muscle groups within your core:

Obliques: These are the muscles running along the sides of your abdomen and are responsible for rotating your torso and bending it sideways. The external obliques lie superficially while the internal ones lie underneath. During a side plank, both sets of obliques will dig deep to help keep your body straight and prevent it from collapsing towards the ground.

Transverse Abdominis: Often called the “corset muscle^[4],” the transverse abdominis comprises the deepest level of the abdominals. It goes around the sides of your torso horizontally. Its primary responsibility is to stabilize your spine and pelvis.

In other words, as you move, this is the muscle that holds everything together. When performing a side plank, this muscle has to isometrically contract to hold you up and off the ground in the face of gravity trying to pull you back down.

#2 Secondary Muscles

Shoulders (Deltoids): Your shoulder muscles, which mostly include the lateral and anterior deltoids, work in maintaining your supporting arm. They hold a lot of your body weight and are under continuous tension during the exercise to keep your upper body off the ground.

Hips—Gluteus Medius and Minimus: These are the smaller gluteal muscles at the sides of your hips that engage to lock in the pelvis, maintaining an upright line with the body, critical in preventing hip sag during the plank.

Erector Spinae Lower Back: Erector Spinae^[5] is the set of muscles runs down your spine, helping to maintain it in its natural curve. In a side plank, they engage to keep your back straight, rather than rounding or arching.

Latissimus Dorsi: Probably the most overlooked muscle in a side plank, it is your “lats” that assist in locking in your trunk toward a straight body position.

Serratus Anterior: These serratus anterior^[6] are found at the sides of your ribcage and play a role in the stabilization of your shoulder blade, equally important when all your weight is supported on one arm.

How to Prepare for the Side Plank?

One of the beauties of the side plank is it does not require any equipment. All you need is a Yoga mat or any mat. A good-quality mat will cushion your elbow or hand well and help make this exercise more comfortable.

Apart from that, it will provide you with the non-slip surface you need, which is definitely vital to proper form. Though a few simple and optional accessories can be beneficial such as;

• Mirror: You will want a full-length mirror to help maintain good form throughout the exercise.
• Timer: This is not essential, but a timer will help you track your hold times accurately and log your progress.
• Resistance Band: A home gym resistance band provides extra added resistance in certain variations.

Warm-up Exercises

A good warm-up is best essential workouts for oblique planks or other functional core exercises. It gets your body prepared to work out, increases the blood flow to the muscles one is about to exercise, and reduces the potential for injury^[7]. Here is a recommended sample warm-up routine:

• Light Cardio: 5 minutes of brisk walking, light jogging, or jumping rope to get that blood flow and your heart rate up.
• Dynamic Stretches Arm Circles: 10 each way. Good for loosening up the shoulders with exercise.
• Torso Twists: 10 on each side. Engages obliques; gets them ready to work.
• Hip Circles: 10 each way. Loosens up the hips and lower back.
• Cat-Cow Stretch: 10 reps. Warms up the spine and core muscles.

How to Do a Basic Side Plank

If you want to master this basic side plank before moving on to the more challenging variations, check this fully detailed steps below:

• Lie on your side on a mat
• Stack the feet up, legs straight
• Place your elbow directly under your shoulder with a forearm flat on the mat.
• Create core engagement by drawing your navel towards your spine.
• Lift your hips off the mat so that your body is in a straight line from your ankles to your shoulders.
• Your head should be in line with your spine – keep from letting it drop or lifting too high.

Arm Positioning:

The supporting forearm ought to be about perpendicular to your body. Spread your fingers for better side plank stability. Keep your shoulder blade pulled down away from your ear to engage upper back muscles.

Engaging Core Muscles:

Engage your obliques. Visualize a string, pulling your hips up to the ceiling. Squeeze your glutes to lock your hips in and prevent any extra movements of hip synergism. Make sure you are breathing easy, yet constant breathing.

Begin with 15 – 30 seconds, and work your way up as you build strength. The entire hold should be done in strict form – it is better to hold for an incredibly short time with perfect form than for a really long time with sloppy form.

Common Mistakes to Avoid with Side Plank

Knowing these frequent mistakes will help you to maintain proper form and really get the best from your side planks:

Dropping Hips:

This is probably the number one mistake. Sagging hips make the exercise almost useless and place additional stress on your lower back. Keep squeezing—you want to create an imaginary straight line from your ankles to your shoulders.

Body Rotation:

Your chest should be facing the floor, not the ceiling. It reduces effort on the obliques and puts unnecessary pressure on the supporting shoulder.

Wrong Placement of the Arms:

If your supporting arm is not directly under the shoulder, then it may cause a strain on the shoulder and disrupt stability. Always check that your elbow is aligned with your shoulder.

Neck Alignment:

Allowing the head to fall forward or extend too far backward puts stress on the neck. Keep the neck in a neutral position, in line with your spine.

Holding the Breath:

The tendency with difficult exercises is to hold the breath, but holding the breath increases tension and therefore makes the exercise more difficult. Focus on steady, controlled breathing throughout the hold.

Side Plank Variations and Progressions

Side Plank for Beginner Variations

The following modifications may be useful if you’re just starting out with side planks, or if you’re building up strength:
#1 Bent Knees Side Modified Plank:

The Bent Knee Side Plank – Core exercise (Video Credit: TurnFit – Vancouver Personal Trainers YouTube Channel)

How to do it:

• From the standard side plank position, bend your knees to 90 degrees.
• With an engaged core and your hips lifted, create a straight line from your knees to your shoulders.
• The modification shortens the length of your lever, which can make this exercise more manageable for you to perform.

#2 Ball Supported Side Stability Plank:

How to Perform the Stability Ball Side Plank(Video Credit: Remi Sovran YouTube Channel)

Instruction:

• Perform the side plank while your back is supported by a wall.
• Feel the engagement in your entire back as you press it into the wall, lifting your hips.
• This helps create a sensation of proper alignment before moving into an unsupported plank.

Intermediate Variations

Once you feel comfortable in the basic form, try the following variations to increase the challenge:
#1 Side Plank with Leg Lift:

The Side Plank with a Leg Lift (Video Credit: Tone and Tighten YouTube Channel)

How to do it:

• Take up the side plank position.
• Slowly lift your top leg, straight. Hold for a few seconds, then lower.
• This challenges your balance and really works your hip abductors.

#2 Side Plank Hip Dips:

Side Plank with Hip Dips (Video Credit: Sweeney Fitness YouTube Channel)

How to do it:

• In a side plank position, slowly start dipping your hips down towards the floor.
• Stop when you’re just a few inches off the ground, then lift back up to the top.
• Movement onset increases the action on the obliques and challenges stability much more.

Advanced Variations

For those who want an added challenge, these variations will take your practices to the limit.
#1 Star Side Plank:

Side Star Plank (Video Credit: Marcus Filly YouTube Channel)

Instruction:

• Start in the side plank position.
• Stretch the top arm upwards towards the ceiling.
• Lift your top leg up, so that you are in star shape.
• The variation really challenges your balance and works more muscles.

#2 Side Plank Rotations (twist):

Side Rotating Plank(Video Credit: Endurance Physio YouTube Channel)

Instruction:

• Lie on your side in a side plank with the top arm extended overhead.
• Bending slowly at your middle, reach your top arm under your body.
• Return to plank.
• This places a dynamic nature on it and really gets your obliques working.

How to Progress Safely

Your progression with side planks should not be drastic. It’s about gradual improvement. Gradually increasing hold time is essential for building core strength. Start with 15-30 seconds of holds initially and aim to increase by 5-10 seconds each week. Once you can maintain 60 seconds with good form, introduce variations to challenge yourself further.

Before progressing to advanced variations, ensure you have mastered the basic form. Introduce one new variation at a time and allow your body to adjust. Regardless of the form, always prioritize good form over complexity or duration. If you experience discomfort or pain, particularly in your shoulders and/or lower back extremity^[8], stop immediately and reassess your form.

Remember that progress is not always linear; some days will be better than others. Incorporating side planks into your workout can be a beneficial addition to your routine. Always prioritize safety and correct form to prevent injury and ensure steady progress.

Creating a Side Plank Routine

Well, after all, the trick behind gaining proper benefits from the side plank exercise lies in its consistency. Learn how to train below:

• Frequency: Aim for working on your side planks 2-3 times a week. Remember to have a one-day-off rule to prevent overtraining.
• Duration: Start with short holds of 15-30 seconds; gradually increase them. As you go along—and get more conditioning—shoot for a collective total of 60-90 seconds of side plank work on each side per session.
• Modifications and Combining with Other Exercises: Integrate side planks with other core exercises that involve planks, Russian twists, and bird dogs to complete your core workout. Do the side planks as part of a full-body circuit workout at home to maximize your workout train time

Workout Example

Beginner Workout

• Side Plank, basic: 3 sets, 15-second hold, each side
• Bird Dog: 3 sets, 10 reps, each side
• Glute Bridge: 3 sets, 15 reps Rest 30 seconds between exercises, 60 seconds between rounds.

Intermediate Workout:

• Side Plank: 3 sets, 30 seconds on each side
• Side Plank Dips: 2 x 10 dips on each side
• Russian Twists: 3 x 20 reps
• Bicycle Crunches: 3 x 30 seconds
• 45 seconds rest between exercises; 90 seconds rest between rounds.

Advanced Workout:

• Star Side Plank: 3 x 45 seconds on each side
• Side Plank with Rotation: 3 x 10 rotations on each side
• Medicine Ball Wood Chops: 3 sets, 15 reps on each side
• Hanging Leg Raises: 3 sets, 12 reps
• 60 seconds rest between exercises; 2 minutes rest between rounds

Side Plank Benefits

Physical Benefits

• Core Stability and Strength: Develops a strong, stable midsection which improves overall core endurance. This enhances the ability to transfer force between the lower and upper body
• Improved Balance and Coordination: It enhances body awareness and develops better control over body movements. It also improves stability in various positions, beneficial for sports and daily activities
• Enhanced Spinal Support: It strengthens muscles that support the spine. Improves posture by training the body to maintain proper alignment and reduces the risk of lower back pain and injuries.
• Shoulder Stability: Side planks strengthen the muscles around the shoulder joint. It also improves shoulder stability, beneficial for upper body exercises and daily activities.
• Hip Strength: Develops strength in the often-neglected lateral hip muscles. Improves hip stability, crucial for lower body movements and injury prevention

Health Benefits

Exercises such as side planks not only make one physically fit but also have the following benefits:

• Reduced Risk of Back Injuries: Strengthens the core muscles that support the spine. Improves the posture, hence reducing daily strain on the back. Enhanced body awareness results in better movement patterns.
• Better All-Around Functional Fitness: Enables a person to perform daily activities that require stability of the core. Enhances athletic performance in most sports. Contributes to better balance and coordination in everyday life
• Pain Relief Potential: Building up the support muscles may help in curing chronic lower back pain. Enhanced scapular stabilization can bring down the pain in the shoulders. It eases assorted musculoskeletal pains through better general body alignment.
• Psychological Advantages: Mind-body association through the attainment of proper form. Self-confidence can be boosted with strength and stability gains. Sense of accomplishment by progressing to higher levels of difficulty and duration.

Who Should Avoid Side Planks?

While side planks are generally safe for most people, there are some conditions where modification or avoidance may be prudent:

Recent or Chronic Shoulder Injuries:

Because side planks can put a lot of pressure on the supporting shoulder, anyone suffering from shoulder impingement, has a rotator cuff injury, or has had recent surgery to repair either of these, should consult a healthcare professional before attempting.

Certain Back Conditions:

If you suffer from acute back pain, have herniated any of the disks in your spine, or have been diagnosed with spinal stenosis, you should get advice from your doctor before adding side planks to your routine. Those with chronic back pain should start with the modified versions under professional guidance.

Wrist Problems:

Side planks can put pressure on the wrist of the supporting arm. Those suffering from carpal tunnel syndrome or wrist arthritis may need to support their weight on their forearm instead of their hand

Pregnancy:

While exercise during pregnancy generally yields good results, side planks need to be modified, especially in the later stages. One must consult a prenatal fitness specialist to know safe alternatives.

Osteoporosis:

Lateral forces in side planks may be contraindicated for severe osteoporosis. A bone density professional has the expertise to advise on appropriate core exercises.