Side Plank: Proper Form, Variations, and Common Mistakes
Verywell / Ben Goldstein
Reviewed by Tara Laferrara, CPTReviewed by Tara Laferrara, CPT
Takeaway
Targets: Arms, back, core
Level: Intermediate
The side plank is an excellent exercise for strengthening the oblique abdominal muscles, which don't get worked as much during ab exercises like crunches. You will hold your body on its side in a straight position supported only by one arm and the side of one foot.
Strong obliques are useful as core stabilizers. Beginners must build the strength and balance needed with warmups for the obliques and modified side planks before progressing to the full side plank. You can include side planks in your core exercise routine, Pilates, or yoga practice.
How To Do a Side Plank
Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
Engage your abdominal muscles, drawing your navel toward your spine.
Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.
Benefits of Side Planks
The primary muscles used are the obliques, along with the gluteus medius and gluteus maximus to stabilize the hips. Your shoulder stabilizers keep you aligned as well.
Side planks don't put pressure on your lower back or neck as many core exercises do. In pregnancy, the side plank is preferred as it places less stress on the center abdominal muscles. It is a balancing exercise and you will be building balance and coordination. This exercise can help you sustain good posture and ease of movement by building a strong core and better balance.
Side Plank Variations
Side Twist
Easing into your side plank gradually before fully loading it with your body weight will help avoid joint and/or muscle strain. This is done with warmups and modifications.
Warm up your obliques with small curl-ups that go to the side.
To begin, lie on the floor with knees bent and feet flat. Perform a few straight-on curl-ups to get going.
When you're ready, do the curls to one side, moving up and down slowly to get the most strengthening benefits.
Do at least five on each side.
Takeaway
Before you challenge your obliques, spend a few moments on your back with your knees bent and feet flat. Gently drop or roll both knees to one side and then the other several times.
If you'd like to turn this move into an oblique challenge, when you pull your legs back to the start position (feet flat on ?the floor) do so from your hip bone only and let your legs dangle like dead weight. The key to making this work is to not allow your legs to help you and keep your abs engaged.
Side Plank From Knees
Now graduate the warm-up into a slight challenge by sitting on one hip with your legs folded behind you.
Support your body weight by extending the arm on the same side as the hip you're sitting on, and place that hand on the floor.
Keeping your hip on the floor, lean into your hand. This will give your obliques a bit of isometric work.
Stay there for about 20 to 30 seconds, then repeat on the other side.
Single-Knee Side Plank
If you can't hold the side plank position, the remedial side plank is a fine place to develop your oblique strength.
From a seated position, lower down so your weight is supported on your hip and the side of the thigh closest to the floor. This leg should be slightly bent to help facilitate safe and accurate positioning. Your weight should also be supported on the forearm on the same side.
Keep good form and alignment by holding your upper hip and shoulder directly above the lower. Use your abs. Your top arm can rest by your side or you can put your hand on your hip.
Spend up to 1 minute in this position and then switch sides. Work on keeping good form while you're in the position and try to add 1-2 seconds each time you practice.
Stability Ball Side Plank
If you remain remedial, you can develop muscle balance and involve the muscles in your ribs more by placing a fit ball or BOSU ball under your flank.
The ball will challenge your alignment and overall body balance. You must maintain your top hip and shoulder directly over the bottom. If you have problems doing this, widen your base of support by putting the top foot in front of the other on the floor.
Increase Intensity
In yoga, the Side Plank Pose (Vasisthasana) is taught with the supporting arm straight. It is also taught this way as a Pilates exercise. This places more stress on the wrist while working additional muscles in the forearm. You can enter the straight arm variation from Plank Pose (Phalakasana). You can also raise both your top arm and leg for an even greater challenge
Common Mistakes
To get the most from side planks, avoid these errors.
Hips Sagging
If you haven't built enough strength, you will find your hips sagging and you won't be able to maintain a straight line. When this happens, it means your core is no longer holding you in place and you are not getting the benefit of the exercise. You could also put undo strain on your hips and back.
Rolling Forward
Without enough strength and balance, you may not be able to maintain the position and you'll find yourself rolling forward and unable to keep your hips and legs stacked. If this happens, try to correct it but if it's too difficult, lower your bottom knee and maintain a straight line.
Holding Too Long
At first, you may only be able to hold the side plank for a couple of seconds. As soon as you start sagging or rolling forward or backward, it is time to end the plank before you get a strain injury. Monitor your form and end as soon as you begin to fatigue.
For the queen of all challenges, also lift your top leg. You can do this from the forearm support position or the straight arm support position. You will work your inner thigh muscles in raising the top leg, but there is no need to raise it higher than parallel to the ground. Another variation is to lift the lower leg off the floor, maintaining contact with the foot of the upper leg and your elbow or hand only.
Safety and Precautions
You should avoid side plank if you have an injury to your shoulder, arm, elbow, or ankle. Talk to your doctor or physical therapist about whether it is appropriate if you have any other injuries or conditions. Stop if you feel pain at any time.
Frequently Asked Questions
Is side plank harder than plank?
Side planks are more challenging than planks for most people. This is because you are balancing your body on only one arm and foot rather than on two. A more narrow base requires more core activation to remain stable.
Do side planks give you abs?
Side planks don't give you visible abs. You will need to have low enough body fat levels to see your abdominals. However, side planks do add stability and strength to your core, which is arguably more important.
Which type of plank is most effective?
All varieties of planks are effective, although it's important to choose the one that continues to challenge you. This may mean you start with a particular modified version of a plank, such as against the wall, and eventually perform a plank with arms on a stability ball, for example.
Try It Out
Incorporate this move and similar ones into one of these popular workouts:
Read the original article on Verywell Fitness.
