The side plank is one of the best exercises for building a strong core, improving stability, and preventing injuries. Unlike traditional planks, this variation puts extra focus on the obliques, which are the muscles that help with twisting and side bending.
It also strengthens the shoulders, lower back, and hips. Whether you’re new to core workouts or looking for a way to challenge yourself, the side plank is a great addition to your routine.
See Also – Our Guide on The Best Exercises for Back Pain
Step-by-Step Guide to Doing a Side Plank
1. Starting Position
- Lie on your side with your legs fully extended and stacked on top of each other.
- Position your elbow directly under your shoulder to provide a strong base of support.
- Keep your forearm flat on the ground, with your hand resting in front of you or balled into a fist.
- Engage your core and align your head, shoulders, hips, and feet.
2. Lifting Into the Side Plank
- Press through your forearm and lift your hips off the ground.
- Keep your body in a straight line from head to heels.
- Engage your glutes and core to maintain stability.
- Avoid letting your shoulders collapse or your hips sag.
3. Holding the Position
- Keep your neck neutral and avoid straining by looking straight ahead or slightly down.
- Breathe steadily and maintain tension in your core.
- Hold the position for 20 to 60 seconds, depending on your fitness level.
- Slowly lower your hips back down and switch sides.
Common Mistakes to Avoid
Even though the side plank looks simple, it’s easy to make mistakes that can reduce its effectiveness or lead to discomfort. Here are a few things to watch for:
- Letting the hips drop: This takes pressure off your obliques and reduces the benefit of the exercise. Keep your body in a straight line.
- Raising the hips too high: Overextending can strain your lower back. Aim for a straight, neutral position.
- Allowing the shoulders to roll forward: Keep your chest open and shoulders stacked for proper alignment.
- Holding your breath: Breathe steadily to keep your core engaged and prevent fatigue.
Side Plank Variations for Different Fitness Levels
Beginner Modifications
If a full side plank feels too challenging, try these easier options:
- Bent-knee side plank: Instead of keeping your legs straight, bend your knees and rest your lower leg on the ground for extra support.
- Use a wall: Perform the side plank with your back against a wall to help with alignment and balance.
Advanced Variations
If you want to make the exercise harder, these variations add intensity:
- Star plank: Once in position, raise your top leg into the air to challenge your balance and engage more muscles.
- Side plank with hip dips: Lower your hips toward the floor, then lift them back up to increase core activation.
- Weighted side plank: Hold a dumbbell in your top hand or use a resistance band for added difficulty.
How to Incorporate Side Planks Into Your Workout
Adding side planks to your routine can help improve your core strength over time. Here’s how to use them effectively:
- Beginners: Start with 2 sets of 20-30 seconds per side.
- Intermediate: Aim for 3 sets of 30-45 seconds per side.
- Advanced: Hold for 60 seconds or more and add variations.
Pair side planks with exercises like traditional planks, Russian twists, and leg raises for a well-rounded core workout. Doing them at least three times a week can lead to noticeable improvements in stability and strength.
Suffering From Back Pain? A Chiropractor Can Help
If you’re dealing with back pain, core strength plays a big role in finding relief. Weak core muscles can put extra strain on your lower back, leading to discomfort and limited mobility. The side plank is a great way to build stability and support your spine, but sometimes, pain persists despite your best efforts. That’s where professional care comes in.
At PinPoint Health, we specialize in identifying the root cause of your back pain and creating a personalized treatment plan to help you feel your best. Whether your discomfort is due to muscle imbalances, poor posture, or an underlying issue, our team can guide you through the right combination of chiropractic care, hands-on therapy, and corrective exercises—like the side plank—to strengthen your core and reduce strain on your spine.
