Side Plank
What Is the Side Plank?
Side Plank is a compound exercise that primarily targets the core, especially the obliques, and also engages the hip abductors, the muscles along the spine, the quadratus lumborum (a deep muscle that helps hold the spine steady) and the shoulder of the supporting arm. It is an intermediate-level isometric hold that builds lateral core strength, endurance and control.
It is a sideways version of the Plank. Instead of facing the floor, you balance on one hand and the sides of your feet, and your trunk has to stop your hips from sagging toward the floor. That makes it one of the most direct ways to train the muscles that resist side bending, a job the front plank does not target directly.
The obliques do most of the work, but the hip of the bottom leg matters more than many people expect. A study of 30 healthy adults found the side bridge activated the gluteus medius and the external oblique hard enough to count as strengthening work, not just endurance work. The version shown here is done on a straight arm, which adds wrist and shoulder demand. The forearm version keeps the body lower and takes the wrist out, bending the knees shortens the lever and makes the hold easier, and lifting the top leg in Side Bridge Hip Abduction shifts even more of the work to the hip.
The forearm side plank is also a standard fitness test. It is one of the torso endurance tests in McGill's battery, and in 75 healthy young adults side bridge hold times were highly repeatable when the test was run again days and weeks later, which makes it a useful way to track progress and compare the left and right sides. In a session it usually sits in the warm-up or a core block, and it is a common part of back-care programs because it trains the trunk while the spine stays still in a neutral position.
Side Plank suits almost anyone who wants a stronger, more stable trunk, from beginners to athletes in sports that involve running, cutting or throwing. If you cannot yet hold a straight line on your hand, start on your forearm with your knees bent, then straighten the legs, and move to the straight-arm version once you can hold the forearm version with good alignment on both sides.
Muscles Worked
- External Oblique
- Primary
- Gluteus Medius
- High
- Erector Spinae
- Medium
- Deltoid
- Low
Instructions
- Lie on your side with your legs straight and your feet stacked.
- Place your bottom hand flat on the floor directly under your shoulder, fingers spread, and rest your top hand on your hip.
- Brace your abs and squeeze your glutes.
- Press the floor away through your hand and lift your hips until your body forms a straight line from head to heels, with your supporting arm straight.
- Keep your top hip stacked over your bottom hip, your chest facing forward and your head in line with your spine.
- Hold the position while breathing steadily, without letting your hips sag, twist or drift back.
- Lower your hips to the floor under control, switch sides and repeat.
Common Mistakes
Letting Hips Sag
Dropping the hips reduces core activation. Keep them aligned with your body to maintain a straight line.
Rotating the Torso
Allowing the torso to twist reduces effectiveness. Keep shoulders and hips stacked throughout the movement.
Overloading the Shoulder
Sinking into the supporting shoulder can cause discomfort, so keep your hand under your shoulder and push the floor away.
Piking the Hips Back
Pushing the hips behind the line of the shoulders and feet takes load off the obliques, so keep your hips in line with your head and heels.
Holding Your Breath
Not breathing steadily can increase tension. Focus on controlled breathing to help maintain stability.
Injuries
Side Plank is a low risk exercise when performed with proper technique. The main strain points are the shoulder and wrist of the supporting arm, which carry a large share of your body weight in the straight-arm version, and the lower back and hips when the hips sag or twist out of line.
Keep the supporting shoulder stacked over the hand and actively push the floor away rather than sinking into the joint. If your wrist complains, spread your fingers and press through the whole hand, or switch to the forearm version, which takes the wrist out of the hold. Keep the hips lifted and stacked so the body stays in one straight line; once the hips drop or roll forward, the load moves off the obliques and onto the lower back and hips.
To make it easier, do the hold on your forearm, bend your knees, or shorten the hold. Once you can hold a clean straight-arm side plank on both sides, progress to Side Bridge Hip Abduction or the Copenhagen Plank, which adds the inner thigh. Build hold time gradually rather than grinding through long, shaky holds.
Stop if you feel sharp pain in the shoulder, wrist or lower back, or pain that travels down a leg. Muscle burning in the side of the trunk is normal; joint pain is not, and pain that persists after you regress the exercise should be assessed by a qualified clinician.
- Primary Focus
- Core
- Equipment
- Body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Frequently Asked Questions
- Q: How long should I hold a Side Plank?
Start with 15 to 30 seconds per side and add time as your strength improves. Stop each hold when your hips start to sag or roll, since several short holds with a straight line do more than one long hold with poor alignment.
- Q: Should I do the Side Plank on my hand or on my forearm?
The straight-arm version shown here loads the wrist and shoulder of the supporting arm more, while the forearm version keeps the body lower and takes the wrist out of the hold. If your wrist or shoulder complains on your hand, use your forearm.
- Q: Should I hold both sides for the same time?
Match the time on both sides and let the weaker side set it. A clear gap between sides is worth training out, and timed holds are a simple way to track it.
- Q: Is the Side Plank good for back pain?
It is a common part of back-care programs because it trains the muscles around the spine while the spine stays still, but it is not a treatment on its own and will not guarantee a pain-free back. If it hurts your back, stop, and get ongoing back pain assessed by a clinician.
- Q: Will side planks get rid of love handles?
No. Side planks strengthen the obliques, but you cannot burn fat from one spot by training the muscle underneath it; fat loss comes from your overall diet and activity.