As physiotherapists, we think the side plank exercise is one of the best ways to build core strength, improve stability, and enhance overall body control. Whether you’re a seasoned athlete or just beginning your fitness journey, incorporating side planks into your routine can deliver significant benefits. In this blog, we’ll explore what a side plank is, what muscles are involved in a side plank, how to do a side plank effectively, a few variations, common mistakes to avoid, and the benefits of performing the side plank regularly.
What Is a Side Plank?
The side plank is a bodyweight exercise that mostly engages your core – which is vital for athletic performance – as well as the shoulders and lower body. Unlike the traditional plank, which involves facing the ground, the side plank requires you to balance on one side, supporting your body weight on your forearm or hand while keeping your spine, legs, and hips aligned, making it more difficult than the standard version. It’s an excellent move for improving core stability and reducing the risk of back pain.
What muscles are used?
The side plank exercise is a powerhouse movement that targets multiple muscle groups, including the:
- Obliques – The main muscles worked in a side plank, responsible for twisting and side-bending movements.
- Rectus abdominis – Commonly known as the “six-pack” muscles, these help stabilise the torso.
- Transverse abdominis – The deep core muscles that support spinal stability.
- Glutes – Engaged to maintain hip stability.
- Shoulders and arms – The supporting arm and shoulder muscles work to keep your body lifted.
- Leg muscles – The quads and hip stabilisers are activated to maintain proper form.
How to Do a Side Plank
To perform a side plank exercise with proper form, follow these steps:
- Start on your side – Lie down on your side with your legs straight and stacked on top of each other.
- Position your arm – Place your elbow directly under your shoulder.
- Lift your hips – Engage your core and lift your hips off the ground, forming a straight line.
- Hold the position – Keep your core tight and hold the position for 20–60 seconds, then switch sides. Try and do each side 2-3 times a day to really start building your core strength.
Tip: Breathe steadily. Maintain steady breathing throughout to keep your body relaxed and engaged.
Side Plank Exercise Variations
Whether you find the side plank too easy or too difficult, we have some variations for you below, to suit every fitness level.
Make it Easier
- Two Knee Bent Side Plank – Keep both of your knees bent and on the ground for support.
- One Knee Bent Side Plank – Keep your bottom knee bent and on the ground for support.
Make it Harder
- Side Plank with Leg Lift – Lift your top leg to add difficulty and engage the glutes.
- Side Plank with Reach-Through – Twist your torso and reach under your body to further target your obliques.
- Side Plank on Hand – Instead of your forearm, balance on your hand for a harder shoulder and balancing workout.
You can also combine these harder variations to give yourself lots of options. For example, you could do a reach through while resting on your hand, or leg lift while resting on your hand. Good luck and have fun!
Common Mistakes to Avoid
Even though the side plank exercise is simple, improper form can lead to discomfort or even injury. Here are some common mistakes to watch for:
- Dropping the hips – Keep your body aligned to avoid unnecessary strain on the lower back.
- Lifting the hips too high – The opposite of the above mistake, but try and ensure your hips are in line with your legs and back to maintain a neutral spine.
- Improper elbow placement – Ensure your supporting elbow is directly beneath your shoulder to prevent strain.
- Holding your breath – Breathe consistently to maintain endurance and control.
Side Plank Exercise Benefits
The side plank exercise offers numerous benefits, including:
- Improved core strength – Strengthens deep abdominal muscles for better posture and reduced injury risk.
- Enhanced balance and stability – Trains your body to stay aligned and controlled.
- Better spinal support – Reduces lower back pain and enhances mobility.
- Increased athletic performance – Helps with movements requiring rotational power and balance.
Choose Benchmark Physio for Your Physiotherapy Needs
The side plank is a fantastic exercise for anyone looking to strengthen their core, improve posture, and boost overall fitness. By performing it correctly and avoiding common mistakes, you can maximise its benefits and reduce the risk of injury.
Disclaimer: Always consult with a physiotherapist before starting any new exercise program, especially if you have a history of injury or chronic pain. Proper technique and professional guidance can help you achieve the best results safely.
