Side Plank

Introduction:

The side plank is a fantastic exercise for developing the oblique abdominal muscles, which are not used as much in other ab workouts, such as crunches. You’ll be lying on your side in a straight line, supported solely by one arm and one foot.

Strong obliques serve as core stabilisers. Before attempting the complete side plank, beginners must first develop the necessary strength and balance using obliques and modified side plank warmups. Side planks may be incorporated into your core training program, Pilates workout, or yoga practice.

Anatomy:

The arm that supports the body:
Straightening your lower arm contracts the triceps. The triceps’ long head originates on the scapula; hence, contracting it stabilises the shoulder.

Lower leg:
As you press the bottom foot onto the floor, dorsiflex the ankle to make a straight angle with the tibia. To evert the foot, press through your arches, contracting the peroneus longus and brevis muscles.

The Pelvis:
The pelvis will initially sag. Lifting it with the abductor muscles on the sides of the hips and the lower-side abdominals. Also, push the side of the bottom foot onto the floor to engage the gluteus medius and tensor fascia lata, lifting the pelvis. Contract the gluteus maximus to stretch or push the hips slightly forward while stabilising the pelvis.

The stance also works the back extensors, such as the erector spinae and quadratus lumborum. These muscles will contract more strongly on the lower side to elevate the trunk and avoid drooping. Contracting the rectus abdominis balances the workload of the back muscles.

Video of Side Plank Video

How to Perform a Side Plank?

Lie on your right side, legs extended and hip-to-foot. Your right elbow is directly below your shoulder. Ensure that your head and spine are properly positioned. Your left arm might be positioned along the left side of your body.

• Engage your abdominal muscles and bring your navel towards your spine.
• Your torso is upright, with no drooping or bending. Hold your position.
• After a few breaths, inhale and return to the starting posture. The goal is to hold for 60 seconds. Change sides and repeat.

Beginner’s Tips

• You may feel shaky when learning how to execute the Side Plank. Keep both feet on the floor for extra stability.
• Begin with your top arm beside your body, or move your top hand to your hip. This lowers your centre of gravity, making it easier to maintain balance.
• It’s typical to wobble while in this stance. It may be beneficial to stare directly ahead at a fixed point on the wall in front of you, or to lower your gaze to your hand on the floor.

Benefits of Side Plank:

Strengthens three muscular groups simultaneously.

Protects your spine. Side planks help to develop the quadratus lumborum, the deep spinal stabilising muscle. Maintaining muscular strength will help you avoid back injuries.

Strengthens your core without straining your back. Unlike crunches and situps, side planks do not place strain on your lower back. However, this exercise is very good for building core strength.

It improves your equilibrium.

Reduces the possibility of a back injury. A study published in the International Journal of Sports Physical Therapy found that inadequate core endurance is associated with an increased risk of injury. Including planks and side planks in your workout routine may lower your chance of back pain.

Variations of Side Plank:

Side Plank dips

In addition to your obliques, this side-plank version targets your shoulder muscles, upper back, lats, and glutes.

Instructions:

• Begin in a typical side plank stance.
• Raise your top arm straight above you or rest your top hand on your top hip.
• Lower your hips till they reach the ground, then return to your starting position.
• Repeat 10 to 15 times, then switch sides.
• If you’re a novice, start with one set per side and gradually increase to three sets per side as the exercise becomes simpler to perform.

Side Plank Rotation

Instructions:

• Begin in a typical side plank stance.
• Raise your upper arm straight above you.
• Lower your hips till they touch the ground, then return to your starting posture. Come to a halt when your shoulders are nearly parallel to the ground.
• Unthread your arm and return to the starting point.
• Repeat 10 to 15 times, then switch sides.
• If you’re a novice, start with one set on each side and gradually go to three sets per side as your strength improves.

Elevated Side Plank

A raised side plank focuses the workout more on your shoulders. This version may be more difficult to do depending on your upper-body-to-core strength ratio.

Instructions:

• Keep your neck neutral and your core supported.
• Raise your hips off the mat, then position the palm of your supporting hand precisely beneath your lower shoulder, fingers pointing away.
• Extend your top arm towards the ceiling.
• Hold this posture for 15–60 seconds.
• Repeat on the opposite side.

Stability Ball Side Plank

• If you remain remedial position, you may increase muscular balance and exercise the muscles in your ribcage by placing a fit ball or BOSU ball under your flank.
• The ball will test your alignment and overall balance. You must maintain your upper hip and shoulder positioned precisely above the bottom. If you have trouble accomplishing this, expand your base of support by placing the top foot in front of the other on the floor.

Single-Knee Side Plank

• Lower yourself from a sitting position so that your weight is supported by your hip and the side of your leg closest to the ground. This leg should be slightly bent to ensure safe and proper alignment. The same side’s forearm should likewise sustain your weight.
• Maintain proper form and alignment by keeping your upper hip and shoulder exactly above the lower. Use your abs. Your upper arm might be at your side, or you can lay your hand on your hip.
• Spend up to one minute in this posture, then switch sides. Maintain good form while in the pose and try to add 1-2 seconds each time you practise.

Contraindications & Precautions:

• Active injuries or recent surgery on wrists, elbows, shoulders, neck, hips, back, knees, or ankles.
• Side planks might worsen carpal tunnel syndrome due to the strain on the wrists during the exercise.
• This position can cause herniated discs and rheumatoid arthritis by putting tension on the spine and joints.
• Patients recuperating from abdominal surgery should avoid side planks until fully recovered.
• Pregnant women should modify or avoid this position owing to abdominal pressure and potential strain on wrists and shoulders.
• Weakness and Instability: Lack of strength and balance can hinder appropriate alignment and contribute to injury. In such circumstances, it is recommended to begin with adjustments, such as a forearm side plank or dropping one leg to the ground.
• Other Precautions: Those with high blood pressure, cardiac issues, or vertigo should see a healthcare expert before trying a side plank.

Common Mistakes:

Hips sagging
If you haven’t developed enough strength, your hips will droop, and you will be unable to keep a straight line. When this happens, your core is no longer keeping you in place, and you are not benefiting from the workout. You may also put excessive strain on your hips and back.

Rolling forward
Without adequate strength and balance, you may be unable to hold the posture, resulting in rolling forward and being unable to stack your hips and legs. If this occurs, attempt to straighten it; if this is too tough, drop your bottom knee and maintain a straight line.

Holding Too Long
When you begin drooping or rolling forward or backward, it is essential to stop the plank before you sustain a strain injury. Monitor your form and stop as soon as you feel fatigued.

Summary:

A side plank focuses on the obliques, which run along the side of your core, whereas crunches and regular planks target the muscles at the front.

Keeping your obliques strong may allow you to twist and bend your trunk. Strong obliques can also help protect your spine, improve your posture, and lower your chance of back issues.

If you’re new to working out, have an injury, or don’t know how to do a proper side plank, speak with a professional personal trainer to get started. As with any workout, if you experience discomfort while completing a side plank, stop immediately.

FAQs

References:

• Yoga Journal. (2025, March 21). Side plank pose. https://www.yogajournal.com/poses/side-plank-pose/
• The benefits of a side plank and how to do it safely. (2020, November 10). Healthline. https://www.healthline.com/health/side-plank#benefits
• Cpt, A. A. (2024, June 7). Side plank: proper form, variations, and common mistakes. Verywell Fit. https://www.verywellfit.com/how-to-safely-progress-your-side-plank-exercise-4016853