Side Plank (Forearm)

The essential lateral stability exercise — builds oblique strength, frontal plane control, and functional core stability

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⚡ Quick Reference

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

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Lie on your right side
2. Forearm placement: Right forearm on floor, elbow directly under shoulder
   • Forearm perpendicular to body or pointing forward
3. Leg position: Stack feet or stagger (top foot in front for stability)
4. Hip elevation: Lift hips off floor to create straight line
   • Shoulders, hips, knees, ankles aligned
5. Free arm: Place on hip, reach to ceiling, or along body
6. Head position: Neutral, in line with spine

Equipment Setup

Equipment	Setting	Notes
Exercise Mat	Optional	Cushions elbow/forearm
Mirror	Optional	Check alignment from front
Timer	Required	Track hold per side

Setup Cue

"Stack your body like pancakes — everything aligned, hips high, no sagging"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating lateral stability position

1. Lie on side, forearm on floor
2. Elbow directly under shoulder
3. Stack or stagger feet
4. Engage core and lift hips
5. Create straight line from head to feet

Tempo: Set up carefully, ensure perfect alignment

Feel: Obliques and lateral core engaged immediately

⏱️ Hold Phase

What's happening: Resisting gravity's pull to side-bend

1. Breathing: Steady breaths (inhale/exhale normally)
2. Hips high: Don't let hips sag toward floor
3. Obliques: Working to prevent lateral flexion
4. Shoulder: Actively pushing floor away
5. Alignment: Maintain straight line throughout
6. Top hip: Stacked over bottom hip, not rotated

Duration: 20-60 seconds per side

Feel: Burn in obliques on bottom side, shoulder stabilizing

Critical: No hip rotation — keep hips stacked

🔄 Switch Sides

What's happening: Transition to opposite side

1. Lower hips with control
2. Rest briefly (15-30s)
3. Switch to opposite side
4. Repeat setup and hold
5. Match duration from first side

Balance goal: Equal time each side

Key Cues

Primary Cues

• "Hips high, don't let them sag" — maintains lateral line
• "Push the floor away with your forearm" — activates shoulder stability
• "Stack everything — ankles, knees, hips, shoulders" — proper alignment

Duration Guide

Goal	Duration/Side	Sets	Total Time/Side
Beginner	15-20s	3	45-60s
Intermediate	30-45s	3	90-135s
Advanced	45-60s+	3	135-180s+

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Anti-lateral flexion — prevents torso from side-bending	█████████░ 90%
Quadratus Lumborum	Stabilizes spine, prevents lateral collapse	████████░░ 85%
Transverse Abdominis	Deep core stabilization, maintains intra-abdominal pressure	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Glute Medius	Hip abduction, prevents hip drop	███████░░░ 70%
Shoulders	Support body weight, scapular stability	███████░░░ 65%
Hip Abductors	Maintain hip alignment	██████░░░░ 60%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular stability on support side
Erector Spinae	Maintain neutral spine position

Muscle Emphasis

This is anti-lateral flexion — your obliques and QL work isometrically to prevent gravity from pulling you into a side bend. The bottom-side muscles work hardest.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Bottom hip drops toward floor	Reduces oblique engagement, stresses QL	Engage obliques harder, lift hips higher
Hips too high	Pike position, top hip forward	Becomes oblique crunch, not stability	Lower slightly to straight line
Rotating torso	Chest/hips rotate forward or back	Not true frontal plane work	Keep shoulders stacked over hips
Elbow not under shoulder	Elbow forward/back of shoulder line	Poor shoulder mechanics, instability	Place elbow directly under shoulder
Head hanging	Neck not neutral	Neck strain	Keep head in line with spine

Most Common Error

Hip sagging — when obliques fatigue, gravity pulls hips down. This is when to END the set. Quality trumps duration every time.

Self-Check Checklist

• Body forms straight line (side view)
• Hips stacked (not rotated forward/back)
• Elbow directly under shoulder
• Breathing steadily
• No excessive shoulder elevation
• Head neutral (not hanging)

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🔀 Variations

By Difficulty Level

Easier Variations

Variation	Change	Best For
Side Plank on Knees	Bottom knee on floor	Beginners, building strength
Incline Side Plank	Forearm on bench	Very deconditioned
Staggered Feet	Top foot in front of bottom	More stable base

Standard

Aspect	Details
Position	Forearm on floor, feet stacked
Best For	Most people, foundational core work
Duration	30-45 seconds per side

Harder Variations

Variation	Change	Challenge Added
Side Plank Hip Dip	Lower/raise hips dynamically	Concentric/eccentric oblique work
Side Plank Leg Raise	Lift top leg	More glute medius, harder balance
Weighted Side Plank	Hold weight on hip	Additional resistance
Side Plank with Row	Row weight with top arm	Anti-rotation + pulling

Arm Position Variations

Forearm (Standard)

Bottom forearm on floor — harder due to lower position

Hand (Straight Arm)

Bottom hand on floor, arm extended — easier, less range to collapse

Top Arm Position

Position	Difficulty	Purpose
On hip	Easier	Beginner, balance aid
Reaching up	Standard	Tests true stability
Holding weight	Harder	Added resistance

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📊 Programming

Duration by Goal

Goal	Duration/Side	Sets	Rest Between Sides	Frequency
Stability	20-30s	3	15-30s	3-4x/week
Endurance	45-60s+	3	30-45s	3-4x/week
Maintenance	30s	2-3	30s	2-3x/week

Workout Placement

Program Type	Placement	Rationale
Core routine	Middle or end	Pair with front/anti-rotation work
Full-body	End of session	Accessory/finisher work
Athletic training	Warm-up or cooldown	Lateral stability for sports
Rehab	Early in session	When fresh for quality

Balance Work

Always train BOTH sides equally. Don't skip the weaker side — that's exactly the side that needs the work most.

Progression Scheme

Progressive Overload

1. Build to 45-60s per side with perfect form
2. Then add difficulty (hip dips, leg raise, weight)
3. Or increase sets (3 to 4-5 per side)

Sample Progression

Week	Variation	Duration/Side	Sets	Notes
1-2	Standard	20s	3	Build baseline
3-4	Standard	30s	3	Increase duration
5-6	Standard	45s	3	Master position
7-8	Hip Dips	8-10 reps	3	Dynamic progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Side Plank on Knees	Cannot hold 15s with good form
Incline Side Plank	Very deconditioned, post-injury
Side-Lying Hip Abduction	Building glute medius first

Progressions (Harder)

Exercise	When Ready	Link
Side Plank Hip Dip	Can hold 45-60s static
Side Plank Leg Raise	Can hold 60s with top leg lifted
Weighted Side Plank	Can hold 60s+ easily

Alternatives (Same Goal, Different Movement)

Anti-Lateral Flexion

Alternative	Equipment	Difficulty
Pallof Press	Cable/band	Intermediate
Suitcase Carry	Dumbbell/kettlebell	Beginner
Copenhagen Plank	Bench	Advanced

Oblique Focus

Alternative	Type
Russian Twist	Dynamic rotation
Bicycle Crunch	Rotation + flexion

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder issues	Weight on shoulder joint	Incline variation, shorter holds
Low back pain	QL/oblique compensation	Knees variation, reduce duration
Elbow pain	Pressure on forearm/elbow	Use hand variation (straight arm)
Scoliosis	Asymmetrical spinal loading	Medical clearance, may help correct imbalances

Stop Immediately If

• Sharp shoulder pain (not muscle fatigue)
• Lower back sharp pain
• Elbow pain/discomfort
• Cannot maintain alignment (severe collapse)

Injury Prevention

Strategy	Implementation
Perfect alignment	Film yourself from front — straight line
Equal time both sides	Don't favor strong side
Progress gradually	Add 5-10s per week per side
End before collapse	Stop when form degrades

Most Common Issue

Shoulder discomfort from not actively pushing floor away. Engage serratus anterior by protraction (push shoulder blade forward into floor).

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Static stabilization	Minimal	🟡 Moderate
Spine	Lateral neutral maintenance	No movement	🟢 Low (when done correctly)
Hip	Static abduction	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Can raise arm to side overhead	Incline variation
Hip	Neutral alignment	Can stand on one leg	Progress gradually
Thoracic	Neutral side position	Can lie on side comfortably	Side-lying mobility work

Joint Health Note

Side planks are joint-friendly and often used in rehab. They build lateral hip stability (glute medius), which protects knees and lower back during daily activities and sports.

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❓ Common Questions

How long should I hold a side plank?

Aim for 30-45 seconds per side with perfect form. If you can hold 60 seconds, progress to a harder variation (hip dips, leg raise) rather than chasing 2-3 minute holds.

Feet stacked or staggered?

Stacked (top foot on bottom foot) is harder and the standard form. Staggered (top foot in front) is easier and provides more stability. Start staggered if needed, progress to stacked.

Which side should I do first?

Doesn't matter, but be consistent. Many people do their weaker side first while fresh, then match that time on the stronger side.

One side is way weaker — is this normal?

Yes, very common. Most people have a stronger side. This exercise helps identify and fix the imbalance. Train both sides equally (same duration), and the weaker side will catch up over time.

Should I do side planks if I have scoliosis?

Check with your healthcare provider, but side planks are often RECOMMENDED for scoliosis. They strengthen the lateral stabilizers and can help manage curves. Start gently and ensure proper form.

My shoulder gets tired before my obliques — what's wrong?

Two possibilities: (1) Weak shoulder stabilizers, or (2) Not engaging core properly. Make sure you're actively "pushing the floor away" with your forearm and keeping your hips high. If shoulder fatigue persists, do separate shoulder stability work.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (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. (2015). Back Mechanic — Tier A
• NSCA Essentials of Strength Training — Tier A
• Journal of Strength & Conditioning Research — Tier A

Technique:

• American Council on Exercise — ACE — Tier B
• Strength & Conditioning Journal — Tier A

Safety & Rehabilitation:

• McGill, S. (2015). Back Mechanic — Tier A
• Physical Therapy Journal — Tier A

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For Mo

When to recommend this exercise:

• User needs lateral core stability (athletes, runners, general fitness)
• User wants balanced core development (pair with front plank)
• User has or wants to prevent lower back issues
• User plays sports requiring lateral movement (basketball, soccer, tennis)

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Pallof Press or Suitcase Carry
• Severe elbow pain → Use hand variation or standing alternatives
• Cannot lie on side comfortably → Standing lateral core work

Key coaching cues to emphasize:

1. "Stack everything — ankles, knees, hips, shoulders"
2. "Hips high, don't let them sag"
3. "Push the floor away with your forearm"
4. "Both sides equal — match your time"

Common issues to watch for in user feedback:

• "One side is way weaker" → Normal, emphasize equal training both sides
• "My shoulder hurts" → Check if actively pushing floor away, may need incline variation
• "I feel it in my lower back" → Likely hip sagging or rotation, form check needed
• "I can only hold 10 seconds" → Normal for beginners, progress gradually

Programming guidance:

• Pair with: Front plank, anti-rotation work (Pallof press), full core routine
• Frequency: 3-4x/week
• Place at: Middle or end of core work, or end of full workout
• Always: Equal time both sides

Progression signals:

• Ready to progress when: 45-60s per side with perfect alignment
• Regress if: Cannot hold 15s without form breakdown
• Consider variation if: Holding 60s+ easily → add hip dips or leg raise

Red flags:

• Sharp shoulder pain → stop, assess
• Severe hip sagging throughout → regress to knees or reduce time
• Cannot maintain stacked position → may need staggered feet first

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Last updated: December 2024