Side Plank: How to Do It, Benefits and Beginner Variations

The side plank is a simple bodyweight exercise that strengthens the sides of your core. Spine researcher Stuart McGill includes it in his well-known “big three” core exercises, along with the curl-up and the bird dog, because it trains core stability with relatively little stress on the spine.

Muscles worked

• Obliques (sides of the abdomen)
• Quadratus lumborum (deep lower-back stabilizer)
• Transverse abdominis (deep core)
• Glutes, especially gluteus medius
• Shoulder stabilizers

Benefits

• Builds core endurance that supports good posture and everyday movement.
• Strengthens hip muscles that help with balance and walking.
• Needs no equipment, so you can do it anywhere.

A note on weight loss: core exercises strengthen muscles but don’t “burn belly fat” on their own. Fat loss comes from a calorie deficit. Side planks are a great part of a full routine.

How to do a side plank: step by step

1. Lie on your right side with your legs straight and stacked, feet on top of each other.
2. Place your right elbow directly under your shoulder, forearm flat on the floor, pointing forward.
3. Brace your core as if you’re about to be poked in the stomach.
4. Lift your hips so your body forms a straight line from head to feet.
5. Rest your left hand on your hip or reach it toward the ceiling.
6. Hold for 10–30 seconds while breathing normally.
7. Lower with control and switch sides.

Start with: 2–3 holds of 10–20 seconds per side. Build up gradually.

Common mistakes

• Hips sagging toward the floor. Keep lifting through the bottom hip.
• Hips pushed back into a pike. Keep shoulders, hips and ankles in line.
• Elbow too far from the shoulder. This strains the shoulder. Keep it right underneath.
• Holding your breath. Breathe slowly and steadily.
• Going too long with poor form. Several short, good holds beat one long sloppy one.

Variations

Easier

• Knee side plank: Bend your knees to 90 degrees and lift from your knees instead of your feet.
• Staggered feet: Place the top foot in front of the bottom foot for a wider base.

Harder

• Straight-arm side plank: Support yourself on your hand instead of your forearm.
• Side plank hip dips: Slowly lower your hip a few inches and lift back up, 8–12 reps.
• Leg-lift side plank: Raise the top leg while holding the plank.

Safety tips

Skip or modify the side plank if you have a shoulder injury, and stop if you feel sharp pain in your shoulder, neck or back. If you’re pregnant, postpartum or recovering from an injury, check with your doctor or a physical therapist first.

The bottom line

The side plank is one of the best “bang for your buck” core exercises. Master the knee version, focus on a straight line, and progress slowly.

This article expands on a tip from our Instagram series. Follow @fastweightlossdietplan for a new tip every week.

Sources

• McGill SM. Core training: evidence translating to better performance and injury prevention. Strength Cond J. 2010.
• American Council on Exercise (ACE) – Exercise Library
• CDC – Physical Activity Guidelines for Adults

This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet or exercise routine, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.