Side Plank: How to Do It, Benefits and 6 Variations
Master the side plank: correct form, why it's one of the best oblique and spine-stability exercises, how long to hold it and six variations from easy to hard.
By Ayoub Farid · · 3 min read
The side plank trains the obliques and the deep muscles along the side of your spine, the muscles that stop you from bending sideways under load. Spine researcher Stuart McGill includes it in his "Big 3" core exercises, alongside the curl-up and bird dog, for building a stable trunk.
How to do a side plank
- Lie on your side, elbow directly under your shoulder, forearm pointing forward.
- Stack your feet (or stagger them, top foot in front, for balance).
- Lift your hips so your body forms a straight line from head to feet.
- Keep your top hand on your hip or reach it to the ceiling.
- Don't let your hips sink or rotate forward. Breathe.
- Hold, then switch sides.
Common mistakes
- Hips sagging: push the floor away and lift through the bottom hip
- Rolling forward: stack your shoulders and hips vertically
- Shoulder shrugging: keep space between ear and shoulder
- Holding your breath
How long to hold
| Level | Hold per side |
|---|---|
| Beginner | 10–20 s (knees down) |
| Intermediate | 20–40 s |
| Advanced | 40–60 s + variations |
Variations
- Knee side plank: bottom knee down, easiest
- Staggered-feet side plank: more stable than stacked
- Standard side plank
- Side plank with hip dips: lower and lift your hips, 10 per side
- Side plank with leg lift: lift the top leg
- Side plank with reach-through: thread your top arm under your body and back up
Why it matters for your six pack
Strong obliques frame your abs and support rotation and posture. See oblique workout. And because side planks don't flex your spine, they're a great option if crunches bother your back (ab workout without crunches).
Muscles worked
The side plank trains the obliques (internal and external), the quadratus lumborum (a deep muscle on each side of the lower spine), the glute medius on the bottom side and the shoulder stabilizers. Together they resist side bending, which is what keeps your spine stable when you carry a bag in one hand or run.
Short holds, repeated
Rather than one long hold, many coaches use short repeated holds for endurance. For example: 5 holds of 8–10 seconds per side with a few seconds' rest between. You get more quality time in a strong position and less time in a sagging one.
A 5-minute side plank ladder
- Right side 10 s, left side 10 s
- Right 15 s, left 15 s
- Right 20 s, left 20 s
- Right 25 s, left 25 s
- Right 30 s, left 30 s
Rest briefly between each pair. Drop to knee side planks when your hips start to sag.
Wrist and shoulder alternatives
If the forearm position hurts your shoulder, try a side plank with your hand on a bench (an incline side plank), or a standing "wall side plank": lean your forearm against a wall with feet away from it and press your hips toward the wall. Both train the same muscles with less load.
Frequently asked questions
Do side planks reduce love handles?
They strengthen the muscles underneath. Losing the fat needs overall fat loss. See love handles.
Why is one side weaker?
Very common. Start each set with your weaker side and match the time on the other.
Do side planks hurt your shoulder?
They shouldn't if your elbow is directly under your shoulder. If it hurts, try the knee version or skip it.
How often should I do side planks?
Three to six times a week as part of your core routine.