Side Plank Exercise: Benefits and Variations for a Strong Core
The side plank exercise is a powerful core-strengthening movement that targets multiple muscle groups while improving balance, stability, and posture. Whether you're a beginner or a seasoned fitness enthusiast, side planks offer a low-impact yet highly effective way to build functional strength.
In this article, we'll explore the benefits of the side plank exercise, how to perform it correctly, common mistakes to avoid, and effective variations to challenge your body.
What Is the Side Plank Exercise?
The side plank exercise is a bodyweight movement performed by supporting your body on one arm and the side of one foot while maintaining a straight, aligned posture. It primarily targets the obliques (the muscles along the side of your core) but also engages your:
Transverse abdominis
Glutes
Shoulders
Legs
Lower back
Unlike traditional planks that focus on the front core, side planks isolate and strengthen your lateral core muscles, which play a critical role in spine stability and overall athletic performance.
Benefits of the Side Plank Exercise
1. Strengthens the Obliques
The side plank is one of the best exercises for working your oblique muscles. Strong obliques help with torso rotation, posture, and overall core stability.
2. Improves Balance and Stability
Holding your body in a side position challenges your balance and coordination, helping to build stability for everyday movements and sports.
3. Supports Better Posture
By strengthening your core, glutes, and shoulder stabilisers, side planks can help correct imbalances that contribute to poor posture and back pain.
4. Reduces Risk of Injury
A strong core provides a solid foundation for movement, reducing the risk of injuries—especially in the lower back and hips.
5. Low Impact, High Reward
The side plank is easy on the joints, making it an excellent choice for people recovering from injury or looking to avoid high-impact movements.
How to Do the Side Plank Exercise Correctly
Here’s how to perform a basic side plank:
Starting Position:
Lie on your side with your legs straight and stacked on top of each other.
Place your bottom elbow directly under your shoulder with your forearm flat on the floor.
Engage your core and lift your hips so your body forms a straight line from head to heels.
Keep your top hand on your hip or extend it toward the ceiling.
Hold the position for 20–30 seconds to start, gradually increasing duration as you build strength.
Key Form Tips:
Keep your body in a straight line—avoid letting your hips sag or lift too high.
Don’t shrug your shoulders. Keep your supporting shoulder down and away from your ear.
Engage your glutes and quads to maintain stability.
Common Mistakes to Avoid
Sagging Hips: This reduces core engagement and can strain your lower back. Keep your hips lifted and aligned.
Rotating Forward: Keep your body square to the side. Don’t let your chest or hips rotate forward.
Elbow Misalignment: Your supporting elbow should be directly under your shoulder to prevent strain.
Side Plank Exercise Variations
Once you've mastered the basic side plank, try these variations to add intensity or tailor it to your fitness level:
1. Side Plank with Leg Lift
Lift your top leg while holding the plank position. This increases activation in the glutes and hips.
2. Side Plank with Arm Reach
Extend your top arm under your torso and then reach toward the ceiling. This adds a rotational element and challenges your balance.
3. Knee Side Plank
For beginners, keep your bottom knee bent on the ground. This provides extra support while still targeting your obliques.
4. Side Plank Dips
Lower and raise your hips slightly while in side plank position. This dynamic movement works your core and glutes more intensely.
5. Weighted Side Plank
Hold a dumbbell in your top hand or wear a weighted vest to increase resistance and build more strength.
How Often Should You Do Side Planks?
Incorporate side planks into your workout routine 2–3 times per week for best results. Start with shorter holds (20–30 seconds) and gradually build up to 60 seconds or longer. You can add reps or sets as your endurance improves.
Final Thoughts
The side plank exercise is a versatile, low-impact move that delivers excellent results for core strength, posture, and injury prevention. Whether you're looking to enhance your athletic performance or simply build a stronger core, side planks should be a staple in your fitness routine. By mastering proper form and gradually progressing with variations, you’ll experience the full benefits of this highly effective exercise.
