- Stack your elbow under your shoulder and lift your hips into a straight line.
- Push the floor away so your shoulder does not sink.
- Bend your knees to make it easier; lift your top leg to make it harder.
- Short, high-quality holds on both sides beat one long, wobbly set.
- Level
- Beginner
- Trains
- Obliques, Quadratus lumborum, Glute medius, Shoulder stabilisers
- Kit
- None (bodyweight), Exercise mat (optional)
What the side plank trains and why it is worth doing
The side plank works your obliques, the deep muscles that steady your spine (including quadratus lumborum), and the glute medius on the side of your hip, while your shoulder stabilisers hold you up. Together they resist side bending, the same job they do when you carry a heavy bag in one hand or run.
It is a staple of back rehab and of programmes designed to make the trunk more resilient, because it trains these muscles hard with relatively little load on the spine. Carrying a weight on one side, as in the suitcase carry, is its loaded, real-world cousin.
How to do a side plank
- Lie on your side with your legs straight and stacked, and your elbow directly under your shoulder, forearm flat on the floor.
- Rest your top hand on your hip or across your chest.
- Brace your trunk and squeeze your glutes.
- Lift your hips off the floor until your body forms a straight line from head to feet.
- Push the floor away with your forearm so your shoulder stays strong and your chest does not sink.
- Hold while breathing steadily, then lower with control and swap sides.
Common mistakes
- Hips sagging. As you tire, your hips drop towards the floor. End the set there rather than hanging on in a bent position.
- Hips drifting back. Your bum slides behind you so your body is no longer in a line. Keep your hips pushed slightly forwards.
- Rolling forwards or back. Your chest should face straight ahead, not down to the floor or up to the ceiling.
- Collapsing into the shoulder. Pushing the floor away protects your shoulder and makes the exercise more effective.
- Only training your stronger side. Match the hold time on both sides, starting with your weaker one.
Easier and harder versions
To make it easier, bend your knees to 90 degrees and plank from your knees instead of your feet, or place your top foot on the floor in front of your bottom foot for a wider base. Several short holds of 10 seconds are a good way to start.
To make it harder:
- Lift your top leg to form a star shape.
- Hold a light weight in your top hand, arm pointing at the ceiling.
- Add reach-throughs: thread your top arm under your body and back out.
- Move on to the Copenhagen plank, which adds the inner thigh muscles.
How to programme the side plank
Do 2 to 4 sets of 15 to 30 seconds on each side, two or three times a week. Another approach, popular in back-care programmes, is several 10 second holds with short breaks, which builds endurance without letting your form fade.
It fits well into a warm-up before lifting, at the end of a session alongside the plank, or on its own at home. If you have lower back pain, side planks from the knees are often a comfortable starting point, but get advice if your pain is severe or not settling.
If back pain is holding your training back, Lycan Strength has on-site physiotherapy starting with a full assessment, and gym members get 20% off treatment.
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Questions
How long should I hold a side plank?
Aim for 15 to 30 seconds per side with good form. Once that is comfortable, make the exercise harder rather than just holding for longer.
Is the side plank good for lower back pain?
It is widely used in back rehab because it strengthens the trunk with little load on the spine. Start with the knees-bent version and stop if it increases your pain.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
