Side Plank
Primary
Core
Secondary
Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The side plank trains the lateral core—obliques and quadratus lumborum—through anti-lateral-flexion. Unlike front planks that resist spinal extension, side planks resist lateral collapse. This builds the stability needed for athletic performance and lower back health.
Prop yourself on one forearm with elbow directly under shoulder. Stack or stagger your feet and lift your hips until your body forms a straight line. Squeeze your glutes and obliques to maintain the position. Keep your hips stacked—do not rotate forward or backward.
Muscles worked: Side Plank
Why This Exercise Works
The side plank is an anti-lateral-flexion exercise that primarily targets the obliques — both the internal and external oblique muscles work isometrically to prevent your torso from collapsing toward the floor. The quadratus lumborum, a deep muscle connecting your pelvis to your spine, works continuously to maintain spinal alignment. Unlike bilateral exercises like crunches, the side plank creates asymmetric loading that uniquely challenges the lateral core stabilizers. The gluteus medius on your bottom hip fires isometrically to prevent hip drop — this makes the side plank an excellent hip stabilizer exercise with applications for injury prevention and rehabilitation. The transverse abdominis, the deepest core muscle, maintains intra-abdominal pressure throughout the hold. The shoulder complex also works to support your body weight, making this a surprisingly comprehensive exercise despite its simple appearance.
EMG research indicates that the side plank produces significantly higher oblique activation compared to dynamic exercises like side bends or Russian twists when matched for difficulty. The isometric nature means the muscles maintain continuous tension throughout the hold with no rest periods between reps, which creates a unique endurance stimulus. The gluteus medius activation in side planks is substantial — studies show it can reach 60-70% of maximum voluntary contraction, making this an effective hip stability exercise for runners and athletes. Interestingly, propping on the hand rather than the elbow increases shoulder demands but may reduce core activation slightly since the longer lever arm requires less torso effort. The forearm position (elbow) is generally recommended to maximize core stimulus while minimizing shoulder fatigue.
Also targets: Shoulders
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Side Plank form guide
- 1
Lie on your side with elbow under your shoulder.
- 2
Stack your feet or stagger them for stability.
- 3
Lift your hips off the ground.
- 4
Create a straight line from head to feet.
- 5
Hold the position for optimal results.
- 6
Don't let your hips sag.
What are the best tips for the Side Plank?
Keep hips stacked and lifted.
Squeeze your obliques.
Breathe normally for optimal results.
Look straight ahead.
When to Use the Side Plank
Include side planks alongside front planks for complete core coverage. They are essential for athletes needing lateral stability, especially runners and field sport athletes. Progress duration before adding variations like hip dips or leg raises.
What are common Side Plank mistakes to avoid?
Hips sagging downward, indicating weak core engagement.
Rotating forward or backward.
Holding breath, which reduces blood flow and can cause dizziness.
Is the Side Plank right for you?
All levels from beginners building foundational core strength to athletes preventing lateral hip drop during running. Essential for anyone with lower back concerns.
How many sets and reps of Side Plank should you do?
Recommendation: 3 sets of 30-45 seconds per side. Rest 30-45s.
Muscle Growth
30-45 seconds per side
Rest 90s-2min
Strength
20-30 seconds per side
Rest 2-3min
Endurance
45-60 seconds per side
Rest 60s
Where to Use in Your Workout
Position within core circuits alongside front planks and anti-rotation exercises. Also effective as a movement prep exercise before lower body training due to its hip stabilizer activation.
Sample Workout Blocks
Week 1: 3x20s/side @ RPE 6 | Week 2: 3x30s/side @ RPE 7 | Week 3: 3x40s/side @ RPE 8 | Week 4 (deload): 2x25s/side @ RPE 5
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Get Your Custom PlanWhat are good alternatives to the Side Plank?
Other Variations
- Side Plank with Hip Dip
- Side Plank with Leg Lift
- Star Side Plank
Variation Details
Side Plank with Hip Dip
From the side plank position, lower your hip toward the floor, then raise it back to the starting position or slightly above. This adds a dynamic component that increases oblique work through a greater range of motion. Perform 10-15 controlled dips per side.
Side Plank with Rotation
Also called "thread the needle." From side plank, rotate your top arm under your body and through the space beneath you, then rotate back to reach toward the ceiling. This adds rotational core work to the isometric hold and increases difficulty substantially.
Knee Side Plank
Support yourself on your knee instead of your foot, significantly reducing the lever length and difficulty. This is an excellent regression for beginners or those returning from injury. Progress to the full version once you can hold 45-60 seconds with good form.
Side Plank with Leg Raise
While holding the side plank, raise your top leg toward the ceiling and hold or pulse. This dramatically increases gluteus medius activation and adds an adductor challenge on the bottom leg. An advanced variation requiring solid baseline side plank strength.
Copenhagen Side Plank
Place your top leg on a bench with your bottom leg hanging free. This significantly increases the difficulty by creating an adductor-focused demand on the top leg while maintaining the oblique challenge. An advanced variation used in sports performance and rehabilitation.
Side Plank vs Other Exercises
vs Plank
Regular planks target the anterior core (rectus abdominis, transverse abdominis) through anti-extension, while side planks target the lateral core (obliques, quadratus lumborum) through anti-lateral-flexion. Neither replaces the other — include both for complete core development. Regular planks are typically easier for beginners; side planks require more hip stability.
The Copenhagen plank is significantly more challenging than the standard side plank, adding substantial adductor demand by elevating the top leg. Side planks are the foundational movement that should be mastered first. Progress to Copenhagen planks when standard side planks for 60+ seconds become easy and you want to increase difficulty or target the adductors.
Frequently Asked Questions About the Side Plank
Start with 15-20 second holds if you are new to the exercise. Work up to 30-45 seconds per side for general fitness, and 60+ seconds for advanced core training. The quality of the hold matters more than duration — if your hips start sagging, end the set. Three to four sets per side with good form is more beneficial than one long set with compromised position.
Yes, side planks are significantly better for oblique development. Regular planks primarily target the rectus abdominis and transverse abdominis with minimal oblique activation. Side planks directly challenge the obliques through anti-lateral-flexion demand. For complete core development, include both exercises — regular planks for the front core and side planks for the lateral core.
The side plank primarily targets the obliques (internal and external) and quadratus lumborum. Secondary muscles include the gluteus medius (hip stabilizer), transverse abdominis (deep core), and the shoulder stabilizers supporting your body weight. The entire lateral chain from shoulder to hip is engaged isometrically throughout the hold.
Hip dropping indicates that your obliques and gluteus medius are fatiguing. This is the most common form breakdown in side planks. To fix it: use a mirror to monitor hip position, squeeze your glutes throughout the hold, imagine someone is about to push your hip from below and you need to resist. If hips drop consistently, reduce hold time and build strength progressively.
Both options are valid with different effects. Stacking feet (one on top of the other) is harder because the base of support is smaller. Staggering feet (one in front of the other) is easier and provides more stability. Start with staggered feet as a beginner, then progress to stacked feet as you get stronger. Some people eventually progress to raising the top leg.
Side planks are often recommended for lower back pain because they strengthen the core stabilizers without spinal flexion or extension. Research shows side planks can reduce pain in people with disc-related issues. The exercise strengthens the quadratus lumborum and obliques, which support the spine laterally. Start with short holds and progress gradually. Consult a professional for persistent pain.
Side planks can be performed daily since they involve isometric contractions that recover quickly. However, 3-4 times per week is sufficient for most people when combined with other core training. Include them in warm-ups, core circuits, or as a finisher after your main workout. Allow at least one rest day per week from direct core work.
Yes, the Side Plank can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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Safety Notes
- Keep hips lifted.
- Don't let hips sag.