Side Plank
Side Plank
The gold standard for anti-lateral flexion strength—stack your body, lift hips high, and hold a rigid line from head to heels.
Muscles Targeted
Obliques, quadratus lumborum, glute med/min (support side), and shoulder stabilizers.
Key Benefits
- Builds “punch-proof” lateral trunk endurance
- Improves pelvic control for single-leg mechanics
- Strengthens shoulder stabilizers in a simple setup
- Scales with foot/hand support options and progressions
Equipment Needed
Mat or soft surface.
How to Perform Side Plank
- Set elbow under shoulder and stack your body on your side.
- Lift hips up into a straight line from head to heels.
- Brace and breathe steadily—don’t let hips drop.
- Switch sides and match time.
Programming Options
- 15–45 second holds per side
- 2–4 sets
- Progress by increasing time or advancing the variation (star, rotation, feet elevated)
Why This Variation Works
Side plank trains the lateral chain to resist collapse—one of the most important core functions for running, cutting, and single-leg stability.
When to Use It
Core circuits, warm-ups, and stability phases when you want strong lateral trunk support without repetitive twisting.
Frequently Asked Questions
What if a full side plank is too hard?
Use the modified side plank (knees down) or stagger your feet to reduce the lever.
Where should my elbow be?
Stack it under your shoulder. If the shoulder feels irritated, shorten the hold or use a regression.
How do I make it harder?
Increase hold time, elevate the feet, add leg lifts, or add controlled rotation once the base hold is clean.