Core exercises are routine within most exercise programs. The plank and side plank variations are some of the most impactful exercises that are essential for core stability and strengthening.
Planks are an isometric exercise, meaning there is no muscle lengthening or shortening during muscle contraction. These types of exercises are great for muscle strengthening. One of the most common types of planks is the side plank. It is an isometric exercise, but some variations can involve eccentric (shortening) and concentric (lengthening) movements.
There are various side plank benefits for all populations. Some of these benefits are strengthening the core, improving balance and stability, enhancing spinal support, strengthening the lower body, and accessibility.
This exercise targets various core muscles, such as the obliques, rectus abdominis, transverse abdominis, erector spinae, anterior deltoid, and glutes. We describe the correct form, benefits, and implementation of side planks into your workout below.
7 Side Plank Variations
Below are eight side plank variations that target the core and oblique muscles:
8 Side Plank Variations
Below you will find eight side plank exercise variations. These exercises can be added to your regular planned workouts and we will show you how.
Side Plank With Leg Lift
The side plank with leg lift primarily works the obliques and hip abductors. It also secondarily works the glutes, hip adductors, rectus abdominis, erector spinae, deltoids, and iliopsoas. These muscles are essential for twisting movements, side stepping, posture, and getting out of bed.
This exercise is important for general core strengthening. Part of this strength comes from increasing mechanical tension through overloading. This can be done with this exercise by increasing repetitions and sets. It can also be achieved by adding a circular resistance band around the shins.
How To Do
- Position yourself on an exercise mat by lying on your side, with your elbow directly under your shoulder.
- Stack your legs and feet on each other while keeping your legs straight.
- Lift your hips off of the ground, while pressing your forearm down. This should form a straight line from head to heels. Engage your core.
- Slowly lift your top leg straight up towards the ceiling as far as you comfortably can, at approximately a 20 to 30-degree angle.
- Hold the position briefly at the top before lowering your leg and hips back down to meet the bottom leg.
- Perform goal repetitions on one side. Reverse and perform the same number of repetitions on the opposite side.
- Repeat steps 3–6 until total goal sets are complete.
Tips
- Engage your core to maintain stability and keep your body aligned. Do this by contracting your abdominal and oblique muscles.
- Keep this movement slow and controlled. Focus on the mind-to-muscle connection.
- When you are lowering back towards the exercise mat, try to tap the mat lightly and proceed back up. By doing this, you can keep the muscles engaged throughout all of the repetitions.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Side Plank With Side Stretch
The side plank with side stretch works the obliques, erector spinae, glutes, rectus abdominis, serratus anterior, hip abductors, and deltoids. All of these muscles are essential for activities of daily living. Some of these essential activities are twisting motions and picking up heavy objects.
Activating postural muscles, such as the erector spinae muscles, are essential for posture. These muscles are vital for maintaining sustained positions, such as standing for long periods of time. These muscles also help with overall spinal stability. This aids in your ability to reach behind you or bend down to pick up an object.
How To Do
- Lay down on an exercise mat on your right side with your right arm on the ground.
- Place your hand flat on the ground with your arm and elbow straight.
- Straighten your legs out to the side. Place your left leg forward, in front of your right leg. There should be a straight line from your shoulders to your feet.
- Engage your core and raise your hips off the ground while maintaining a straight leg position. At the same time, raise your left arm above your head. Press the arm parallel to your body towards the wall nearest your head.
- Slowly lower your arm and hips back to the starting position.
- Repeat steps 1–6 until total goal repetitions are complete.
- Repeat the same steps on the opposite side.
Tips
- Keep your core engaged for the full duration while you are lifted off of the exercise mat.
- Keep a straight body position with your head facing forward throughout to maintain a neutral spine.
- Exhale when you are raising your hips off of the floor. Inhale when you are lowering back to the starting position.
- Focus on engaging your core.
- Bring your knees to the ground if you find the above plank is too difficult.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Forearm Side Plank
The traditional forearm side plank activates the obliques, glutes, rectus abdominis, transverse abdominis, erector spinae, quadratus lumborum, and rotator cuff muscles. These muscles are important for posture, core stability, side-stepping motions, and walking.
One main side plank benefit is stronger obliques, leading to overall better core strength, enhanced spinal support, and better balance. Side planks also offer versatility and the ability to be modified for all skill levels for progressive overload. Adding side planks in your exercise routine can improve your core strength to better be able to lift heavy objects.
How To Do
- Lay down on an exercise mat on your right side with your right arm against the ground. Your elbow should be directly underneath your shoulder with your forearm in front of you on the ground. Your elbow should be at a 90-degree angle.
- Straighten your legs out to the side, using your bottom foot to rest on the floor. There should be a straight line from your shoulders to your feet.
- Engage your core and raise your hips off the ground while maintaining a straight leg position.
- Hold for the goal duration.
- Repeat the same steps on the opposite side.
- Repeat steps 1–5 until total goal sets are complete.
Tips
- Engage your core for the full duration while you are lifted off of the exercise mat.
- Look forward throughout the hold and avoid tucking your chin to maintain a neutral spine.
- Breathe steadily throughout the hold and focus on engaging your core.
- Bring your knees to the ground if you find the above plank is too difficult.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–30 seconds |
| Hypertrophy | 3–6 | 30–45 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 5–15 seconds (Explosive) |
Thread-The-Needle Side Plank
The thread-the-needle side plank primarily activates the obliques, deltoids, and rotator cuff muscles. It secondarily activates the latissimus dorsi, erector spinae, abductors, and glute muscles. These muscles are essential for twisting motions and moving heavy objects.
Core exercises have been shown to help decrease lower back pain. Advanced individuals Individuals who have mild lower back pain may incorporate planks. This exercise can potentially be an exercise to help strengthen the muscles contributing to low back pain. This is due to the strong core activation and stability necessary during this exercise.
How To Do
- Lay down on an exercise mat on your right side with your right arm on the ground. Place your hand flat on the ground with your arm and elbow straight.
- Straighten your legs out to the side. Place your left leg forward, in front of your right leg. There should be a straight line from your shoulders to your feet.
- Engage your core and raise your hips off the ground while maintaining a straight leg position.
- Raise your left arm towards the ceiling with a straight elbow.
- While holding the side plank position, reach your left arm down towards the arm on the floor. This is followed by a rotation of the left arm back toward the ceiling.
- Repeat step 5 until total goal repetitions are complete on this side.
- Repeat the same steps on the opposite side.
Tips
- Keep a slow and controlled movement throughout this exercise.
- Keep your core engaged throughout this motion to enhance stability.
- Face your head forward to achieve a neutral spine.
- Inhale when raising your arm back toward the ceiling. Exhale when drawing your arm towards the floor.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Side Plank Crunch
The side plank crunch works the obliques, transverse abdominis, hip abductors, and glutes. These muscles are necessary for rotation and bending motions. This includes picking up heavy objects and rotating your torso to turn around.
These muscles strengthened by the side plank crunch are also necessary for protecting the spine and reducing the risk of injury. This is because the obliques are vital for trunk and core stabilization. They allow us to have twisting and lateral motion to rotate our bodies. These motions are important for spinal support and stability.
How To Do
- Lay down on an exercise mat on your right side with your right arm against the ground. Your elbow should be directly underneath your shoulder with your forearm in front of you on the ground. Your elbow should be at a 90-degree angle.
- Straighten your legs out to the side, using your bottom foot to rest on the floor. There should be a straight line from your shoulders to your feet.
- Engage your core and raise your hips off the ground while maintaining a straight leg position.
- Raise your left arm and place your left hand behind your head. Your elbow should be bent.
- Raise and bend your left leg towards the elbow of your left arm to perform an abdominal crunch motion.
- Lower your left leg back to the starting position.
- Repeat steps 5–6 until goal repetitions are complete.
- Repeat this process on the opposite side.
Tips
- Keep a slow and controlled movement throughout this exercise.
- Keep your core engaged throughout this motion to enhance stability. Keep your glutes and core activated to avoid lower back strain.
- Face your head forward to achieve a neutral spine.
- Exhale when drawing your leg towards your left arm. Inhale when you are lowering your leg back towards the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Side Plank With Crossed Legs
The side plank with crossed legs works various muscles, including obliques, transverse abdominis, rectus abdominis, deltoids, quadratus lumborum, and glutes. These muscles are vital in performing twisting movements, picking up heavy objects, and walking.
The side plank with crossed legs is an excellent exercise for functional athletes. Engaging in planks regularly can lead to enhanced immune function, improved respiratory capacity, and physical fitness. Therefore, using different plank variations such as this one will help with daily functionality. This is usually a primary goal of functional athletic workouts, making this exercise a perfect fit.
How To Do
- Lay down on an exercise mat on your right side with your right arm against the ground. Your hand should be flat on the ground, directly underneath your shoulder. Your arm should be straight.
- Straighten your legs out to the side. Place your left leg forward, in front of your right leg. There should be a straight line from your shoulders to your feet.
- Engage your core and raise your hips off the ground while maintaining a straight leg position.
- Slowly lower your hips back towards the floor, without touching the floor.
- Repeat steps 3–4 until total goal repetitions are complete.
- Repeat the same steps on the opposite side.
Tips
- Keep your core engaged throughout this motion to avoid any lower back strain.
- Look forward throughout the hold and avoid tucking your chin to maintain a neutral spine.
- Exhale as you are raising your hips. Inhale as you are lowering your hips back towards the ground.
- Keep a slow and controlled motion to avoid momentum throughout this exercise.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–30 seconds |
| Hypertrophy | 3–6 | 30–45 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 5–15 seconds (Explosive) |
Side Plank Tree Form
The side plank with tree form primarily works the core muscles, specifically the obliques, rectus abdominis, and transverse abdominis. It also secondarily activates the hip adductors and abductors, glutes, hip flexors, deltoids, and rotator cuff muscles. These muscles are essential for overall core stability and balance in everyday life.
Having a strong and stable core is important for health and wellness, especially as we begin to age. Basic core muscle stability training has been shown to improve balance. The side plank with tree form is known to enhance both the core and shoulder stability. This is through strong activation of these muscles during the exercise while being in the hand plank position.
How To Do
- Lay down on an exercise mat on your right side with your right arm on the ground. Place your hand flat on the ground with your arm and elbow straight.
- Engage your core and raise your body to your hand with your legs straightened out to the side. There should be a straight line from your shoulders to your feet.
- Push down through your supported hand on the ground.
- Slowly raise your left leg away from your body and lift your arm vertically.
- Bend your left leg at the knee and place the sole of this foot against the inner thigh of your right leg.
- Hold this position for the goal duration.
- Repeat steps 1–6 on the opposite side.
Tips
- Keep your core engaged throughout this motion to help maintain balance and spinal stability.
- Look forward throughout the hold and avoid tucking your chin.
- Breathe steadily throughout this exercise.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–30 seconds |
| Hypertrophy | 3–6 | 30–45 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 5–15 seconds (Explosive) |
Benefits Of Side Plank Variations
Side plank variations provide the body with many benefits, including improving muscle tone, shoulder and core stability, and posture. Side planks are also easily modified for all skill levels. Additionally, they can be done at home or at the gym, making them feasible to implement into your routine.
Tones Muscles
Muscle tone primarily refers to muscle elasticity and stiffness. Too much muscle stiffness can lead to injury, while too little muscle stiffness can lead to increased muscle elasticity. Balance of muscle tone is important for your exercise programming in relation to speed and body positioning.
Balance training specifically focused on core exercises has been shown to effectively create positive change in muscle stiffness. Side plank variations are an excellent core balance exercise to incorporate into your workout routine to create muscle tone balance.
Improves Balance
Side planks lead to improvement in core strength and stability. Having a strong and stable core is essential for overall health. Basic muscle stability training has been shown to improve balance, especially as we age. Therefore, incorporating side planks into your workout can help with daily functionality by improving your shoulder and core stability.
Improves Posture
Side planks can help to improve posture by activating the erector spinae muscles. Good posture is necessary for activities of daily living. Posture training can decrease low back and neck pain, especially when standing or sitting for long periods.
Core strength and resistance exercises improve core stability. The side plank exercises are some of the most effective ways to exercise your core through bodyweight resistance exercise.
Expert Training Tips
- Always begin your workout with at least 5–10 minutes of warm-up and end the workout with a 5–10 minute cool-down. Warm-ups and cool-downs help to minimize the risk of injury. They also allow for the greatest maximal muscle activation during your working sets throughout your workout.
- Perform the side planks in slow and controlled movements.
- For the exercises that hold a steady position, engage your core and breathe steadily throughout the exercise. This helps to protect your spine and lower back.
- Are you wondering how long you should hold a side plank? Most people should begin with 10–30 seconds per set to get minimal benefits. You can increase time if you are more advanced or as you progress.
- Allow approximately 48 hours of recovery between your resistance training days.
Conclusion
All variations of side planks provide vast benefits, from improving core and shoulder stability to improving activities of daily living. Focus on doing these movements in slow and controlled motions where repetitions are programmed.
These exercises are highly accessible and feasible for all levels of individuals, so they should be implemented into your workout where possible.
Frequently Asked Questions
One of the hardest types of side plank is the Figure 4 side plank due to the high flexibility and mobility needed.
The side plank can be modified by doing them on your knees, rather than your toes. This still requires full core activation but to a lesser degree.
The side plank crunch is the best variation of side plank because it requires high levels of core strength and stability.
Side planks target the obliques, glutes, rectus abdominis, transverse abdominis, erector spinae, quadratus lumborum, and rotator cuff muscles.
Resources
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About the Author
Emily Post, PhD, CPT, CSCS Assistant Professor & Personal Trainer
