Side Plank

Many people commonly overlook the importance of core strength. The core is undeniably important in supporting stability, balance, and posture and reducing the risk of injury. 

The benefit of core exercises is that they are great for improving core strength. The side plank is an excellent core exercise for beginners and advanced gym-goers alike. 

This guide will show you how to perform the side plank, its many benefits, and what muscles are targeted. Get ready to add the side plank into your gym routine after reading about it below!

How To Do

  1. Set up a flat area to perform the side plank. Consider using a yoga mat or towel for added cushion while performing this exercise. 
  2. Lay down on the mat on your right side. 
  3. Position your left arm so your elbow is directly beneath your shoulder joint. Keep your forearm flat on the mat. Then, lift yourself off the floor using your left arm as a prop. 
  4. Raise your hips up until your body is in a straight line. Both feet should remain on the floor for added balance. 
  5. Engage your core to maintain balance. Maintain a straight body, squeezing the glutes and abdominal muscles for stability. 
  6. Hold for a pre-determined time, for example, 30 seconds. 
  7. Return to the starting position. 
  8. Repeat on the other side.

Tips From Expert

  • There is a beginner-friendly variation for the side plank for individuals wanting to build up to it. This alternative involves the bottom knee resting on the ground to provide additional support and stability throughout the side plank. 
  • Grab a dumbbell for a more challenging variation. Extend the top arm up to the ceiling with a dumbbell in hand from the side plank position. This variation raises the intensity of the side plank, making the lifter work harder to maintain stability. 
  • Do not rotate or sag your hips during the movement. Engage the glutes and abs to maintain a straight back and proper form. This will decrease strain on the wrists, shoulder, and ankle joints to reduce the risk of injury.
  • Monitor progress by recording the number of sets and reps successfully performed. Compare each week to evaluate progress, aiming to increase time every 1–2 weeks to promote results.

Optimal Sets and Reps

Determining the ideal sets and reps for your specific fitness goals differs for isometric exercises like the side plank. Instead of repetitions, you will use time as a measurable tool for each set.

Training Type Sets Reps
Strength Training 2–3 30–45 seconds
Hypertrophy 3–4 45–60 seconds
Endurance Training 3–4 1–2 minutes
Power Training 3–4 30–45 seconds
Optimal Sets & Reps of Side Plank

How to Put in Your Workout Split

The side plank is an isometric exercise that utilizes the abdominal muscles to maintain stability. An isometric exercise, or static strength training, does not involve any movement in the surrounding joints while contracting the muscles. The side plank tightens the abdominal, gluteal, and back muscles to maintain position without twisting the hips or shoulder joints. 

This exercise can be easily transitioned into your workout split. Core workouts should be done two to three times a week. Incorporate the side plank into your gym routine every other day; for example, Monday, Wednesday, and Friday to give the abdominal muscles time to recover. 

No matter your training split, the side plank can be a quick and easy exercise to add to target the abdominals. 

For beginners, when first performing the side plank, aim for an achievable but still challenging time, like twenty seconds. This is helpful to prioritize form while getting accustomed to a new exercise. As you build up strength, extend the time to thirty seconds for a bigger challenge.

Primary Muscle Groups

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Obliques

The primary muscles used in the side plank are the obliques. These are an important pair of muscles on the sides of the abdomen above the ribcage. They are categorized into external and internal obliques. 

The external obliques are the larger of the two, extending from the pelvis to the lower half of the ribs. The internal obliques are thinner and smaller, settled next to the external obliques right inside the hip bones. 

The obliques are vital for protecting and stabilizing the spine. They promote lateral bending and rotational movements. 

The side plank is one of the best exercises for targeting and strengthening the oblique muscles. This exercise uses the obliques to stabilize the trunk and maintain a straight back without dipping the hips. 

Secondary Muscle Groups

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Lateral Deltoid

The lateral deltoid, or side delt, is a triangular-shaped muscle located in the shoulder. Its primary function is to abduct the arm or bring the arm away from the midline of the body. This muscle is necessary for lifting the arm to perform actions like lifting a cup or pushing a door. 

Without a healthy and strong lateral deltoid, we could not perform the simplest actions with our arms. None of these actions would be possible without this muscle, from petting your dog to carrying groceries. 

When performing the side plank, the lateral deltoid takes the weight of the position. The muscle isometrically contracts, meaning it doesn’t move. Because of this, Its strength is tested by keeping your body weight above the mat. 

Erector Spinae

The erector spinae, or spinal erectors, is a group of large and superficial muscles. They extend from the neck to the lower back. These muscles laterally flex and extend the spine and neck.  

Keeping the erector spinae strong and healthy is vital for many reasons. These muscles help maintain the correct spinal column curvature. This is necessary for preventing poor posture, spinal issues, and back pain. 

The erector spinae are activated during the side plank to help maintain the exercise’s position. By enforcing a straight posture without dipping the hips, the erector spinae are engaged. Like the lateral deltoids, they isometrically contact. 

They are used to prevent poor posture and form during the side plank exercise. 

Hip Adductors

Located in the inner thigh area, the hip adductors are a group of muscles necessary for a movement called adduction. This motion draws the thighs inward towards the body’s midline. It also stabilizes the pelvis when sitting or walking. 

Unhealthy or weak hip adductors can lead to issues in gait patterns and pelvic stability. This is the pattern of limb function when moving. When weak, these important muscles can prevent everyday actions like walking and standing from being supported. 

The hip adductors are incorporated into the side plank exercise as secondary muscles. They hold the hops above the mat and keep your body straight In the raised position., This is crucial for keeping a straight pelvis and body position to promote proper form and muscle engagement.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

 

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Russian Twist

Plank Shoulder Tap

Bicycle Crunch

Standing Oblique Crunches

Seated Spinal Twist

Dynamic Plank

Side Plank Hip Raise

T Push-Up

Twisted Mountain Climber

Standing Torso Twists

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Renegade Rows

Who Should Do?

Beginners

Any beginner new to the gym can benefit from incorporating the side plank into their gym routine. 

The side plank is easy to modify based on the current fitness level. A beginner-friendly side plank variation involves setting the bottom knee on the ground for additional support and balance. As you become more confident, take the knee off the ground. 

Building foundational core strength as a beginner lifter is crucial for supporting proper form and protecting the spine. It can do wonders for beginner lifters and athletes alike looking to enhance their exercise performance. 

Home Gym Exercisers

For those who prefer to work out at home, the side plank is an exercise to consider adding to your routine. It can be done as an effective bodyweight ab exercise that requires no equipment. This makes it a seamless addition to training at home, where space and equipment options may be restricted. 

Even travelers looking to get a quick workout in their hotel room can use the side plank. This exercise can be performed whether you’re at home, at the gym, or on the go. 

Athletes

The side plank promotes various benefits. For athletes, it can have a positive effect on injury rates. 

As an athlete, preventing injuries is crucial to avoid downtime and recovery when you could be playing instead. Strengthening the core is a preventative measure incorporated into training to protect athletes from injury, especially in the lower body. It is also necessary for improving athletic performance and preparing the body for specific movements. 

Who Should Not Do?

Anyone With A Shoulder Injury

Any individual with a shoulder injury should not perform the side plank. Due to the positioning, the shoulder joint and muscles undergo strain to maintain the stance. Performing the side plank is not advised if you have existing shoulder injuries that may become agitated under stress. 

The same goes for anyone with elbow, arm, or ankle injuries. These body parts all receive tension from holding the side plank position. Any injuries to these areas can be aggravated.

Benefits Of The Side Plank

Boosted Core Strength

The side plank works the abdominal muscles to help boost core strength. 

During the side plank, your obliques are engaged to maintain the raised position. These are important for prioritizing proper form and preventing your hips from dipping. By incorporating the engagement of these muscles, the side plank helps improve overall core strength. 

Prioritizing healthy core strength is vital for supporting everyday movements, like sitting up or lifting groceries. In athletes, good core strength can support powerful movements like throwing a ball, squatting a barbell, or tackling an opponent. While supporting these movements, a strong core protects the spine from injury. 

Improved Balance And Stability

Another benefit of the side plank is improved balance and stability. This is done by improving core strength and prioritizing the engagement of stabilizer muscles. These muscles maintain balance and proper form during the side plank. They are strengthened, helping to improve balance and stability in everyday tasks and athletic performance. 

Balance and stability are important in preventing injury risks like falling over and breaking a bone or worse. In general, a ligament injury or ankle sprain are some of the common injury risks of poor balance in athletes. Side planks can strengthen the core to promote better balance and stability to reduce the chances of injury. 

No Pressure On The Lower Back

The side plank is a great exercise for anyone looking to avoid placing pressure on the lower back. A strong core is one of the most effective methods of reducing lower back pain. Unfortunately, not all exercises can work on core strength without placing tension on the lower back. 

Due to its positioning, the lower back is not placed under any extreme strain or tension in the side plank. Instead, the core is better activated to maintain position, decreasing tension placed on the lower back. 

Compared to other core exercises like crunches, the side plank does not place unwanted pressure on the lower back. Thus, you can strengthen the core muscle without causing lower back pain.

Reduced Risk Of Injury

Training the core to strengthen it is crucial for reducing the risk of injury. Poor core endurance in athletes is associated with an increased risk of low back pain. A strong core can prevent unnecessary stress on the lumbar during movement, protecting it and promoting functionality. 

Healthy core strength is essential for stabilizing the hips, spine, and other extremities. It helps maintain posture and balance while supporting the body during movement. Exercises like the side plank are productive in increasing core strength to reduce the risk of injury. 

Frequently Asked Questions

What is a side plank good for?

A side plank is good for targeting the obliques and improving core strength. It can help increase stability in the trunk and reduce the risk of injury in the lower back.

How long should a beginner hold a side plank?

A good starting point for beginners is to hold a side plank for anywhere from 15–30 seconds. If this is too long for your current fitness level, lower the count to an appropriate time.

Do side planks slim your waist?

At the end of the day, the only way to slim the waist is through a caloric deficit. Targeting the abdominals with core exercises will not encourage a slim waist or get you a six-pack.

Why is the side plank so hard?

The side plank is a challenge because it requires a narrow base of support to maintain balance. Maintaining stability during the side plank with minimal balance support raises the intensity of the exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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