full body focus
Side Plank
Targets obliques and hip stabilizers.
Key cue: Stack your hips and lift them high. Drop the bottom knee to make it easier.
Area
full body
Level
advanced
Volume
3 × 20s/side
Goal
fitness
How to do it
- 1Lie on your side with your legs straight and your elbow directly under your shoulder, forearm on the floor.
- 2Stack your feet, or place one in front of the other for balance.
- 3Push through your forearm and lift your hips so your body makes one straight line from head to feet.
- 4Hold for 20 seconds, breathing steadily, then lower slowly. Swap sides.
Easier and harder versions
- Easier
- Keep your knees bent and on the floor, lifting only your hips.
- Harder
- Hold for 30 to 45 seconds, or raise your top arm to the ceiling.
Helps with
Commonly used for:
Lateral trunk strengthHip and spine stabilityLate-stage back rehab
Benefits
- Strengthens lateral core
- Supports spine stability
- Reduces low-back pain
Muscles worked
Strengthening. Strengthens your obliques, glute medius, shoulders and quadratus lumborum.
ObliquesGlute mediusShouldersQuadratus lumborum
Form tips
- Look straight ahead and keep your neck in line with your spine.
- If it is too hard, bend your knees and keep them on the floor.
Common mistakes
- Letting your hips sag or roll backwards.
- Shrugging into the supporting shoulder.
When to avoid or modify
- Shoulder pain on the supporting arm: stop
- Lower back pain as you hold: do the knee version
- Recent shoulder surgery, unless your surgeon has cleared it
If in doubt, check with a qualified physiotherapist before continuing.