Side Plank: Form, Variations and Benefits
The side plank trains your obliques and deep core to resist bending sideways. Here is how to do it properly and how to keep making it harder.
The side plank is an isometric core exercise where you hold your body in a straight line on one forearm and the side of one foot. It mainly trains your obliques, the deep core muscles and the hip muscles on the side facing the floor, all working to stop your body sagging sideways. Done well, it builds the lateral stability that helps with carrying, running and heavy lifting, and it is easy to scale from beginner to advanced.
Muscles worked
The side plank is an anti-lateral flexion exercise. Gravity tries to bend your torso toward the floor, and your muscles resist.
- Obliques (internal and external): the main movers on the bottom side.
- Quadratus lumborum: a deep muscle in your lower back that helps hold your pelvis level.
- Transverse abdominis: the deep corset-like layer that braces your trunk.
- Gluteus medius: on the bottom hip, keeping your hips lifted.
- Shoulder stabilisers: on the supporting arm.
It is one of the better exercises for training the sides of your core without loading your spine through bending and twisting.
How to do a side plank
- Lie on your right side with your legs straight and stacked, feet on top of each other.
- Place your right elbow directly under your right shoulder, forearm flat on the floor pointing forward.
- Brace your stomach as if you are about to be poked, and squeeze your glutes.
- Push the floor away with your forearm and lift your hips until your body forms a straight line from head to heels.
- Keep your top hand on your hip or reach it to the ceiling.
- Breathe steadily while holding. Do not hold your breath.
- Lower with control, then switch sides.
A quick check: if someone laid a broom along your back, it should touch your head, upper back and glutes.
Common mistakes
- Hips sagging. This is the most common error and usually means the variation is too hard. Shorten the lever with a knee variation.
- Hips piking back. Your body should be in one plane, not bent at the waist with your bottom sticking out behind you.
- Elbow too far from shoulder. Placing the elbow out in front or too high puts strain on the shoulder.
- Shrugging into the shoulder. Push actively away from the floor so you are not hanging on the joint.
- Rolling forward or back. Keep your chest facing straight ahead, not toward the floor or ceiling.
- Holding too long with poor form. Thirty clean seconds beats two sloppy minutes.
How long should you hold a side plank?
For most people, sets of 20-45 seconds per side are plenty. Once you can comfortably hold 60 seconds with good alignment, longer holds add little. Make the exercise harder instead. Our plank timer is handy for keeping holds and rest consistent.
If one side is much weaker, start with the weaker side and match the time on the stronger side, rather than letting the strong side race ahead.
Side plank variations by level
| Level | Variation | How it changes |
|---|---|---|
| Beginner | Knee side plank | Bottom knee bent and on the floor; shorter lever |
| Beginner | Incline side plank | Forearm on a bench or box; less load |
| Intermediate | Standard forearm side plank | Full lever from feet |
| Intermediate | Straight-arm side plank | Supported on the hand; more shoulder demand |
| Intermediate | Side plank with hip dips | Lower and lift the hips under control |
| Advanced | Top-leg-raised side plank | Lifts the top leg; heavy hip and oblique demand |
| Advanced | Copenhagen side plank | Top leg on a bench, bottom leg free; strong adductor focus |
| Advanced | Weighted side plank | Dumbbell or plate resting on the top hip |
| Advanced | Side plank with reach-through | Rotate the top arm under the body and back out |
Progress one step at a time. A good rule is to move up a level when you can hold 45-60 seconds per side with clean form, then work back up from around 20 seconds on the new variation.
Sample side plank workouts
Beginner core finisher
- Knee side plank: 3 x 20 seconds per side
- Dead bug: 3 x 8 per side
- Glute bridge: 3 x 12
Intermediate oblique circuit
- Side plank with hip dips: 3 x 10 per side
- Pallof press: 3 x 10 per side
- Suitcase carry: 3 x 30 m per side
Rest 45-60 seconds between rounds. The Ab Workout Generator can mix side planks into a full routine if you would rather not plan it yourself.
Benefits of the side plank
- Lateral core strength. Daily life and sport involve plenty of one-sided loading, like carrying a bag or changing direction. Side planks train that directly.
- Spine-friendly. Because your spine stays neutral, many people find it comfortable when bending-based ab exercises bother them. If you have back pain, though, check with a physical therapist before starting a new routine.
- Hip stability. The glute medius work helps keep your pelvis level when walking, running and on single-leg exercises.
- Easy to scale. From knee variations to Copenhagen planks, there is always a harder step.
Does the side plank build visible obliques?
It helps, but as an isometric hold it is better at building endurance and stability than size. If you want more developed obliques, pair side planks with loadable movements like cable woodchoppers, and see our oblique workout for a full plan.
Visible obliques also require low enough body fat. You cannot spot-reduce love handles with side planks; fat loss comes from an overall calorie deficit. The Calorie Deficit Calculator can help you set one, and our guide to love handles explains what actually works.
Side plank vs regular plank
The front plank trains anti-extension, resisting your lower back arching. The side plank trains anti-lateral flexion. They complement each other, and a balanced core routine usually includes both, plus some anti-rotation work.
Where AbShred fits
AbShred is an upcoming iPhone app that estimates scores for six ab zones, including Obliques and Deep Core, from one photo, then builds a weekly plan starting with your weakest zone, with exercise demos. It is an AI estimate for motivation, not a medical measurement. Join the waitlist to hear when it launches.
FAQ
Is the side plank good for love handles?
It strengthens the muscles underneath, but it will not burn the fat on top of them. Reducing love handles comes from overall fat loss through a calorie deficit.
How many times a week should I do side planks?
Two to four times a week works well, usually as part of a broader core routine. They are low fatigue, so they are easy to add to the end of a lifting session.
Why is one side so much harder than the other?
Small strength differences between sides are normal and often come from habits like always carrying a bag on one shoulder. Start with your weaker side and keep the volume equal on both.
Are side planks safe for people with back pain?
Many people tolerate them well because the spine stays neutral, but back pain has many causes. Get advice from a doctor or physical therapist before using any exercise to manage pain.
Should I do side planks if I am pregnant?
Some people continue modified side planks during pregnancy, but this is a decision to make with your doctor or a pelvic health physical therapist, who can account for your individual situation.