Side Plank

Exercise Overview

Exercise Details

Primary Muscles: Obliques, Quadratus Lumborum
Secondary Muscles: Shoulders, Gluteus Medius, Adductors, Transverse Abdominis
Equipment: None (Bodyweight Exercise)
Type: Isometric, Stabilization
Experience Level: Intermediate
Force Type: Anti-Lateral Flexion
Benefits: Core Stability, Hip Strength, Posture Improvement

Video Demonstration

How to Perform the Side Plank

1

Starting Position

Begin by lying on your side on a mat with your legs extended and stacked on top of each other. Place your elbow directly beneath your shoulder with your forearm perpendicular to your body and your hand in a neutral position.
2

Core Engagement

Before lifting your body, engage your core by drawing your navel in toward your spine. This engagement creates tension and stability throughout your trunk.
3

Lift Into Position

Exhale as you lift your hips off the mat, creating a straight line from your head to your feet. Your body weight should be supported by your forearm and the side of your bottom foot.
4

Body Alignment

Ensure your body forms a straight line with no sagging or hiking of the hips. Your shoulders, hips, and ankles should be stacked vertically. Your head should remain neutral, in line with your spine, not dropping down or looking up excessively.
5

Top Arm Position

Your free (top) arm can be positioned in different ways depending on your stability and experience level. Beginners can place it on their hip for added stability, while more advanced practitioners might extend it straight up toward the ceiling or overhead in line with the ears.
6

Maintain Breathing

Breathe normally throughout the hold. Avoid holding your breath, which can create unnecessary tension and reduce the duration you can maintain proper form.
7

Hold Position

Hold this position for the prescribed time (typically starting with 20-30 seconds for beginners and progressing to 60+ seconds as strength improves). Focus on quality over duration – it's better to hold with perfect form for a shorter time than to compromise form for a longer hold.
8

Return and Repeat

Gently lower your hips back to the mat, rest briefly, then repeat for the desired number of sets or switch to the opposite side to maintain balance in your training.

Form & Technique Tips

Elbow position: Keep your supporting elbow directly beneath your shoulder to prevent unnecessary stress on the joint and to maintain optimal leverage.
Create tension: Actively press your forearm into the ground and draw your shoulder blades down and back, creating tension throughout your upper body.
Hip alignment: Focus on keeping your hips stacked vertically. Avoid rotating forward or backward, which reduces the work on your lateral core muscles.
Foot positioning: For more stability, you can stagger your feet (placing the top foot in front of the bottom foot) rather than stacking them directly on top of each other.
Neck alignment: Keep your neck in line with your spine, maintaining a neutral position. Looking slightly forward rather than down can help maintain proper alignment.
Body line: Think about creating one long, straight line from your head through your heels. Avoid any sagging or arching in your midsection.
Breathing technique: Practice belly breathing while maintaining core tension. This skill is transferable to many other exercises and daily activities.
Equal training: Ensure you perform equal time on both sides to prevent imbalances in core and shoulder development.

Common Mistakes to Avoid

Allowing the hips to sag: This indicates insufficient core engagement and reduces the effectiveness of the exercise while potentially straining the lower back. Keep your hips lifted to form a straight line with your body.
Hiking the hips up too high: This compensates for lack of core strength and proper form. Your body should form a straight line, not an inverted "V" shape.
Misaligning the supporting shoulder: Positioning your elbow too far forward or back relative to your shoulder creates unnecessary strain. Keep the elbow directly beneath the shoulder.
Rotating the torso: Turning your chest toward the ceiling or floor reduces the lateral core challenge. Keep your shoulders stacked vertically.
Looking down at the floor: This collapses your neck alignment and can strain the cervical spine. Maintain a neutral head position in line with your spine.
Holding your breath: This creates unnecessary tension and reduces your ability to maintain the pose. Develop a comfortable breathing rhythm while maintaining core engagement.
Shrugging the shoulder: This creates tension in the neck and reduces shoulder stability. Keep your supporting shoulder pulled away from your ear.

Side Plank Variations

Knee Side Plank

A modified version with the lower leg bent at the knee, providing a shorter lever and making the exercise more accessible for beginners or those with limited strength.