Side Plank

The king of lateral stability exercises — builds frontal plane control, strengthens obliques, and prevents lateral spinal collapse

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⚡ Quick Reference

Aspect	Details
Pattern	Core - Lateral Anti-Flexion
Primary Muscles	Obliques, Core
Secondary Muscles	Transverse Abdominis, Quadratus Lumborum
Equipment	Bodyweight (optional mat)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Start position: Lie on your right side
2. Bottom elbow: Directly under shoulder, forearm perpendicular to body
   • Elbow at 90° angle
   • Forearm flat on ground
3. Feet position: Stack feet on top of each other
   • Or stagger (bottom foot in front) for more stability
4. Top arm: Place on hip, or extend toward ceiling
5. Body alignment: Create straight line from head to feet
   • No sagging hips
   • No piking at waist
6. Engage before lifting: Brace core, then lift hips off ground

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Elbow comfort
Mirror	Side view	Check alignment
Timer	Visible	Track hold duration

Setup Cue

"Stack your body like a plank standing on its side — shoulders over elbow, hips over feet, one straight line"

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🔄 Execution

The Movement

⚙️ Getting Into Position

What's happening: Creating lateral stability before the hold

1. Lie on your side, bottom elbow under shoulder
2. Stack or stagger feet
3. Engage core and glutes
4. Lift hips off ground until body forms straight line
5. Check alignment: head, shoulders, hips, feet in line

Tempo: Controlled lift, no jerking

Feel: Entire side of body engaging, bottom obliques working hard

⏸️ The Hold

What's happening: Resisting lateral spinal flexion

1. Maintain straight body line — no sagging or piking
2. Push floor away with bottom forearm
3. Squeeze bottom obliques to keep hips up
4. Keep shoulders stacked (don't rotate forward or back)
5. Breathing: Steady, rhythmic breathing (don't hold breath)
6. Head neutral (in line with spine)

Tempo: 20-45 seconds initially

Feel: Bottom obliques burning, shoulder working, trembling is normal

Common error here: Hips sag toward floor — this defeats the purpose and stresses the spine

🫁 Breathing Pattern

What's happening: Maintaining stability while breathing

1. Breathe through nose or mouth — find rhythm
2. Don't hold breath — this spikes blood pressure
3. Keep core tight while breathing
4. Ribcage shouldn't collapse

Rhythm: 3-4 seconds inhale, 3-4 seconds exhale

Feel: Challenge to maintain position while breathing

🔚 Ending the Hold

What's happening: Safely exiting position

1. Lower hips to ground with control
2. Roll to your back, rest briefly
3. Repeat on other side (critical for balance)
4. Assess form before next set

Key Cues

Primary Cues

• "Push the floor away" — activates shoulder, creates stability
• "Lift your hips like there's a string pulling them to the ceiling" — prevents sagging
• "One straight line from head to heels" — body alignment
• "Bottom obliques squeeze to keep you up" — target muscle engagement

Duration Guide

Goal	Duration (per side)	Sets	Rest
Beginner	15-20s	2-3	30-45s
Intermediate	30-45s	3-4	45-60s
Advanced	45-60s+	3-5	60s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques (bottom side)	Resist lateral flexion, keep spine neutral	█████████░ 90%
Quadratus Lumborum	Lateral spine stability, hip hiking	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Transverse Abdominis	Deep core stability, intra-abdominal pressure	███████░░░ 75%
Glute Medius	Hip stability, prevent hip drop	███████░░░ 70%

Stabilizers

Muscle	Role
Shoulder (bottom side)	Support upper body, push floor away
Adductors	Maintain leg stacking, prevent rotation
TFL/IT Band	Lateral hip stability

Frontal Plane Stability

The side plank trains frontal plane (lateral) stability — the most neglected plane of motion. This is critical for:

• Injury prevention: Preventing knee valgus collapse, ankle sprains
• Athletic performance: Lateral movements, cutting, change of direction
• Daily function: Carrying bags on one side, stepping off curbs
• Spinal health: Preventing lateral disc issues, balancing left/right strength

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lateral spinal flexion	Defeats exercise, stresses spine	Squeeze bottom obliques, regress to knees
Hips too high	Piked position	Reduces oblique engagement	Lower hips to neutral line
Rotating forward/back	Shoulders not stacked	Reduces stability challenge	Keep shoulders stacked vertically
Elbow too far from shoulder	Poor leverage, shoulder stress	Inefficient, uncomfortable	Elbow directly under shoulder
Head dropped	Neck flexion	Neck strain, breaks alignment	Head in line with spine
Holding breath	Blood pressure spike	Dangerous, unsustainable	Breathe steadily throughout

Most Common Error

Hips sagging toward the floor — this is the test of whether you're doing the exercise correctly. The moment your hips drop, your obliques stop working and your spine starts stressing. End the set immediately.

Self-Check Checklist

• Elbow directly under shoulder
• Body forms straight line (use mirror or have someone check)
• Shoulders stacked vertically (not rotating)
• Breathing steadily, not holding breath
• Bottom obliques actively engaged

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Knee Side Plank	Bottom knee on ground, top leg straight	Reduces load, easier
Incline Side Plank	Hand/forearm on bench	Less bodyweight to support
Staggered Feet	Bottom foot in front of top foot	Wider base, more stable

Standard Progressions

Variation	Change	Why
Extended Hold	45-60s holds	Muscular endurance
Top Arm Extended	Reach top arm overhead	Longer lever, balance challenge
Top Leg Lift	Lift top leg during hold	Glute medius activation

Advanced Progressions

Variation	Change	Why
Feet Elevated Side Plank	Feet on bench	Increased load
Side Plank with Row	Dumbbell row with top arm	Dynamic + stability
Copenhagen Plank	Top foot on bench, bottom leg elevated	Adductor strength
Star Plank	Top arm and leg extended	Maximum instability

Dynamic Variations

Variation	Movement	Benefit
Side Plank Hip Dips	Lower and lift hips	Oblique strength (not just endurance)
Side Plank with Rotation	Rotate torso, thread arm under	Thoracic mobility + core
Side Plank Crunch	Bring top elbow to top knee	Oblique contraction

Foot Position Options

Position	Stability	When to Use
Stacked feet	Less stable (harder)	Standard, balanced athletes
Staggered (bottom front)	More stable (easier)	Beginners
Staggered (top front)	Medium stability	Variation

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📊 Programming

Duration by Goal

Goal	Sets (per side)	Hold Time	Rest	Frequency
Stability/Strength	3-4	20-30s	45-60s	3-4x/week
Endurance	3-5	45-60s	30-45s	3x/week
Learning/Control	2-3	15-20s	60s	4-5x/week

Workout Placement

Program Type	Placement	Rationale
Warmup	Beginning	Activate lateral core before training
Core-focused	Beginning or middle	When fresh for quality
Lower body day	Middle or end	Complements squats/deadlifts
Circuit training	Between exercises	Core stability work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	3-4x/week	2-3 sets x 15-20s per side
Intermediate	3-4x/week	3-4 sets x 30-45s per side
Advanced	3-4x/week	3-4 sets x 45-60s+ or progressions

Progression Scheme

Progressive Overload

Once you can hold a side plank for 45 seconds per side with perfect form:

1. Add dynamic movement (hip dips, rotation)
2. Increase leverage (feet elevated, star plank)
3. Add load (weight vest, dumbbell on hip)

Don't just keep adding time indefinitely — 60s+ is diminishing returns for most people.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Knee Side Plank	Learning pattern, building strength
Incline Side Plank	Very weak obliques, injury recovery
Side-Lying Leg Lift	Pre-side plank, activation only

Progressions (Harder)

Exercise	When Ready	Link
Side Plank Hip Dips	Can hold 45s static
Copenhagen Plank	Advanced, want adductor strength
Star Plank	Maximum stability challenge

Alternatives (Same Goal, Different Movement)

Lateral Stability

Alternative	Position	Good For
Pallof Press	Standing	Anti-rotation (different plane)
Suitcase Carry	Walking	Loaded lateral stability
Single-Arm Farmer Carry	Walking	Functional, anti-lateral flexion

Oblique Focus

Alternative	Type
Side Plank (this exercise)	Isometric
Cable Woodchop	Dynamic
Bicycle Crunches	Rotation (less functional)

No Floor Work

Alternative	Equipment
Pallof Press	Cable or band
Suitcase Carry	Dumbbell/kettlebell
Single-Arm Overhead Carry	Dumbbell/kettlebell

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder pain	Weight on shoulder joint	Use knee variation, reduce duration
Low back pain (acute)	Lateral loading	Try knee side plank, lighter duration
Wrist pain	Pressure on forearm/elbow usually fine	Standard side plank uses forearm (not wrist)
Pregnancy (all trimesters)	Side-lying is safe position	Generally safe, one of best options during pregnancy
Scoliosis	May be asymmetric	Work both sides, consult PT

Stop Immediately If

• Sharp pain in lower back or ribs
• Shoulder pain (not muscle fatigue)
• Loss of position control (hips dropping)
• Dizziness

Safe Execution

Best practices for side plank safety:

1. Quality over duration: Perfect 20s beats sloppy 45s
2. Stop when hips drop: Form breakdown means end of set
3. Both sides always: Never skip one side — creates imbalance
4. Breathe continuously: Never hold breath

Why Side Plank Is Excellent During Pregnancy

Side plank is often recommended during pregnancy because:

• Avoids supine position: No lying on back (unlike dead bug after 1st trimester)
• Avoids prone position: No lying on stomach (unlike standard plank)
• Lateral stability: Prepares for carrying baby on one hip
• Safe throughout: Can be done in all trimesters (with modifications)

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Lateral stability (resisting flexion)	0° (neutral maintained)	🟡 Moderate
Shoulder	Isometric stability (~90° abduction)	90° maintained	🟡 Moderate
Hip	Abduction stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Can hold arm out to side	Use knee variation to reduce load
Hip	Neutral alignment	Can stand on one leg	Should be adequate
Thoracic Spine	Neutral positioning	Can maintain upright posture	Important for form

Joint Health Note

Side plank creates moderate shoulder stress since you're supporting bodyweight. If you have shoulder issues:

• Use knee variation (reduces load)
• Ensure elbow is directly under shoulder (proper mechanics)
• Build duration gradually
• Stop if sharp pain occurs

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❓ Common Questions

How long should I be able to hold a side plank?

Target duration by level:

• Beginner: 20-30 seconds per side with perfect form
• Intermediate: 45 seconds per side with perfect form
• Advanced: 60 seconds per side, then progress to harder variations

Once you hit 60 seconds, it's more productive to progress the exercise (add movement, change leverage) rather than chase 2-minute holds.

Should I feel this in my shoulder or my obliques?

You should feel BOTH, but obliques should be working hardest.

• Shoulder working: Normal — it's supporting your upper body
• Obliques burning: This is the target — they're keeping your hips up

If shoulder fatigues first every time:

• Check elbow position (directly under shoulder)
• Focus on pushing floor away with forearm
• Strengthen shoulders separately
• Obliques may be weak — this will balance over time

My hips keep dropping — what should I do?

This means your obliques aren't strong enough yet for the duration/variation you're attempting.

Solutions:

1. Reduce duration: Hold for shorter time (10-15s)
2. Regress exercise: Use knee side plank
3. Cue obliques: Actively think "squeeze bottom obliques to lift hips"
4. Build gradually: Add 5 seconds per session

This is completely normal for beginners. Your strength will build quickly.

Is one side harder than the other?

Very common. Most people have asymmetries. This is actually WHY you should do side planks — to identify and correct imbalances.

If one side is weaker:

• Do weaker side first (when fresh)
• Consider extra set on weaker side
• Track progress — imbalance should reduce over time
• Don't skip the strong side — maintain it

Persistent large differences may indicate scoliosis or other issues — consult a professional if concerned.

Can I do side planks every day?

Yes, with caveats:

• If form is perfect: Daily practice is fine
• If shoulder gets sore: Take rest days
• Quality matters: Daily poor form is worse than 3x/week perfect form

Many people benefit from 3-4x/week rather than daily (allows recovery).

Should I do side plank before or after regular plank?

Either works, but consider:

• Before: Fresher for quality, addresses weak point
• After: Standard plank is more foundational, do first

Common sequence: Plank (anti-extension) → Side Plank (lateral stability) → Pallof Press (anti-rotation) = complete core training

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Ekstrom, R.A., et al. (2007). Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique & Applications:

• Physical Therapy literature on lateral stability — Tier A
• ACE Fitness Exercise Library — Tier C
• Prenatal/Postnatal Exercise Guidelines — Tier B

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For Mo

When to recommend this exercise:

• User needs lateral/frontal plane core stability
• User wants complete core training (pair with plank for anterior, side plank for lateral)
• User is pregnant (excellent option throughout pregnancy)
• User has knee issues (unlike lunges, this doesn't load knees)
• User plays sports with lateral movement (basketball, soccer, tennis)

Who should NOT do this exercise:

• Acute shoulder injury → Suggest knee side plank or Pallof Press
• Cannot support bodyweight on shoulder → Use knee variation first
• Severe scoliosis → Consult PT first (may need modifications)

Key coaching cues to emphasize:

1. "Push the floor away with your forearm"
2. "Lift your hips like a string is pulling them to the ceiling"
3. "One straight line from head to feet — no sagging"
4. "Bottom obliques squeeze to keep you up"

Common issues to watch for in user feedback:

• "My hips keep dropping" → Too hard, regress to knee variation or reduce duration
• "I feel it all in my shoulder" → Normal, but cue oblique engagement more
• "One side is way harder" → Common asymmetry, track progress
• "My elbow hurts" → Check position (should be directly under shoulder), use thicker mat
• "This is too easy" → Progress to dynamic variations (hip dips, star plank)

Programming guidance:

• Pair with: Plank (anti-extension), Pallof Press (anti-rotation) for complete core
• Great for: Lower body day, core circuits, athletic warmups
• Typical frequency: 3-4x per week
• Volume: 3-4 sets x 20-45s per side
• ALWAYS do both sides — never skip for symmetry

Progression signals:

• Ready to progress when: Can hold 45s per side with perfect form
• Regress if: Cannot maintain hip height for 15s (use knee variation)

Alternative recommendations based on feedback:

• "Too hard" → Knee side plank, incline side plank
• "Too easy" → Hip dips, feet elevated, Copenhagen plank, star plank
• "Shoulder hurts" → Knee variation (less load), or switch to Pallof Press
• "Boring" → Add dynamic movement (hip dips, rotation, crunches)
• "I'm pregnant" → Perfect exercise, can do throughout pregnancy (modify as needed)

Special notes:

• This is one of the BEST exercises for pregnant women (side-lying is safe position)
• Most neglected core exercise despite being essential
• Excellent for athletes (lateral stability critical for cutting, pivoting)
• Common to have 20-30% difference between sides — this is why you train it
• Great diagnostic: if someone can plank 60s but side plank only 15s, major lateral weakness

For athletes/sports:

• Basketball/soccer: Prevents knee valgus collapse during cutting
• Running: Hip stability, prevents IT band issues
• Tennis: Lateral stability for side-to-side movement
• General: Injury prevention, balanced core strength

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Last updated: December 2024