Side Plank: Benefits, Variations & How to Perform

What Is a Side Plank?

A side plank is a core-strengthening exercise where you hold your body in a straight line on your side. You use your forearm and foot to support your weight. This makes your core muscles work hard to keep you steady.

You may have heard of the regular plank. The side plank is a special version that targets your side muscles (called obliques) more. It’s great for building a strong and stable middle.

Benefits of the Side Plank

Doing the side plank has many great benefits for your health and fitness. Let’s look at them one by one.

1. Stronger Core Muscles

The side plank works your entire core. This includes your:

• Obliques (side abs)
• Transverse abdominis (deep core)
• Rectus abdominis (six-pack muscles)

These muscles help support your spine and keep your body balanced.

2. Better Posture

When your core is strong, your posture improves. You stand taller, sit better, and avoid back pain. A strong core also helps you in other exercises, like running or lifting weights.

3. Reduces Risk of Injury

Weak core muscles can cause injuries, especially in your lower back. Side planks make your core stronger, which protects your spine during everyday tasks like bending, walking, or lifting.

4. Improves Balance and Stability

The side plank teaches your body to stay balanced. It’s great for athletes, dancers, or anyone who wants better body control. It even helps older adults prevent falls.

5. No Equipment Needed

You don’t need a gym or fancy tools to do a side plank. Just a mat or soft floor is enough. That makes it easy to do at home, in the park, or wherever you like to exercise.

How to Do a Side Plank (Step-by-Step)

Here’s how to do a perfect side plank:

Step 1: Start Position

• Lie on your right side.
• Place your right forearm on the floor. Your elbow should be under your shoulder.
• Stack your left foot on top of your right foot.

Step 2: Lift

• Lift your hips up so your body forms a straight line.
• Keep your legs straight and feet stacked.
• Your head, chest, hips, and feet should be aligned.

Step 3: Hold

• Hold the position for 15 to 30 seconds.
• Breathe slowly and steadily.
• Keep your core tight and don’t let your hips drop.

Step 4: Switch Sides

• Gently lower your body.
• Roll to the other side and repeat.

That’s one round! As you get stronger, try holding for 45 seconds or even a full minute.

Common Mistakes to Avoid

The side plank is simple, but many people do it wrong. Here are a few mistakes to avoid:

1. Drooping Hips

If your hips sag, your core isn’t working right. Keep your hips up to stay in a straight line.

2. Twisting Your Body

Your chest and hips should face sideways, not the floor or ceiling. Stay aligned.

3. Shoulders Not Stacked

Don’t let your top shoulder roll forward. Your shoulders should be stacked one on top of the other.

4. Forgetting to Breathe

Some people hold their breath. Don’t! Breathe in and out slowly while holding the side plank.

Variations of the Side Plank

Once you’ve mastered the basic side plank, you can try these fun and challenging variations.

Side Plank with Arm Lift

Raise your top arm straight up toward the ceiling. This works your shoulders and improves balance.

Side Plank with Leg Lift

Lift your top leg while holding the plank. This adds extra work for your glutes and inner thighs.

Knee-Down Side Plank (Beginner Friendly)

If the full version is too hard, bend your bottom knee and keep it on the floor for support.

Side Plank with Twist

From the top, twist your torso and reach your top arm under your body. This targets your obliques even more.

Add Side Planks to Your Workout Plan

You can do side planks almost any day. Here’s how to fit them into your workout:

• Warm-up with jumping jacks or a quick walk.
• Add side planks after crunches or other core exercises.
• Try 2 to 3 sets per side, holding each plank for 30 to 60 seconds.

If you want a guided workout that includes side planks, try the MyFitnessCoach app. This all-in-one fitness app gives you core workouts, full-body plans, and tracks your progress.

Download MyFitnessCoach to explore beginner workouts, custom plans, and expert tips—all in one easy-to-use app.

Side Plank vs Regular Plank

Let’s compare the side plank to the regular plank.

Feature Side Plank Regular Plank Muscle Focus Obliques (sides) Abs, shoulders, back Balance Challenge Higher Medium Spinal Stability High High Difficulty Level Slightly harder Easier for beginners Equipment Needed None None Both are amazing. Add both to your weekly workouts for the best results.

Why MyFitnessCoach Is Great for Core Workouts

If you’re serious about core strength, the MyFitnessCoach app is a perfect choice. It has:

• Workout Logger to track every session
• Customized Plans for your goals
• Video Tutorials for side planks, crunches, and more
• Wearable Fitness Tracking for smart watches
• Prehab & Rehab workouts to prevent injuries

You don’t need multiple apps. MyFitnessCoach is your all-in-one fitness partner.

Final Thoughts The side plank may look simple, but it’s one of the best exercises for your core. It builds strength, balance, and stability without needing any equipment. Just a few minutes a day can make a big difference.

Whether you're a beginner or a fitness fan, the side plank deserves a place in your workout routine.

Don’t forget to check out MyFitnessCoach, the all-in-one app that helps you get stronger, track your progress, and stay motivated on your fitness journey.