How to Do a Side Plank: Benefits, Techniques and Proper Form

As a chiropractor and physiotherapist, I’ve helped hundreds of patients build stronger, more stable cores. One of my go-to exercises? The side plank. 

It might look simple, but this powerful movement offers incredible benefits for core strength and spinal stability.

In this guide, I’ll walk you through everything you need to know about side planks:

• Science behind the benefits
• Step-by-step video tutorials (beginner, intermediate, advanced)
• Common mistakes to avoid (and how to fix them)

I’ll also answer a few questions that trip people up when trying to master the side plank.

What is a side plank?

A side plank is a static strength exercise where you support your body weight on one arm and the side of one foot (or knee for beginners). When performed correctly, your body forms a straight line from head to feet, creating an isometric contraction that builds remarkable strength and stability.

The side plank is one of the most effective exercises for targeting the often-neglected lateral core muscles.

What makes it particularly valuable is how it strengthens the body asymmetrically, helping correct imbalances that many people develop from daily activities.

Side bridges have so many practical benefits

Side planks are a valuable addition to any fitness routine, with so many benefits beyond just giving you stronger abs.

Core strength and stability

The oblique muscles run along the sides of your abdomen and play a crucial role in rotational movements and lateral stability. Side planks deliver significant benefits for your core musculature, including:

• Targeting the oblique muscles (both internal and external)
• Strengthening the quadratus lumborum (deep back muscle)
• Engaging the transverse abdominis (deep core stabilizer)
• Improving overall trunk stability

Spinal health and protection

As a chiropractor in Waterloo, one of the most valuable benefits of side planks is their ability to strengthen the muscles that support your spine without putting pressure on the spinal discs.

In my clinical practice, I frequently see patients with back pain related to core weakness. Side planks are often part of my recommended exercise program because they contribute to better spine health in several ways:

• Supporting proper spinal alignment
• Reducing risk of lower back pain
• Helping maintain neutral spine position during other activities

Improved balance and posture

This exercise provides meaningful improvements to your balance and posture through:

• Enhancing your awareness of body position (proprioception)
• Strengthening stabilizer muscles that support good posture
• Improving functional balance for daily activities
• Helping correct muscular imbalances

Functional strength for daily living

The strength you build through side planks translates directly to improved performance in everyday activities.

Whether you’re carrying groceries, reaching for something on a high shelf, or playing with your children, the enhanced core stability from side planks helps your body move more efficiently and safely.

Mastering side plank technique: A progression approach

The beauty of side planks is that they can be modified to suit any fitness level. Let’s walk through a progressive approach that allows you to build strength safely and effectively.

Beginner technique: Side plank from knees

If you’re new to side planks or building your core strength, start with this modified version.

Key technique points: The beginner side plank creates a solid foundation for developing proper form while reducing the overall intensity of the exercise.

1. Begin by lying on your side with knees bent at approximately 90 degrees
2. Position your supporting elbow directly beneath your shoulder
3. Your elbow should be bent at 90 degrees with your forearm flat on the floor
4. Keep your shoulder, hip, and knees aligned to maintain a neutral spine
5. Brace your core by gently drawing your navel toward your spine
6. Lift your hips off the mat while keeping the side of your knees in contact with the floor
7. For additional stability, you can brace your top hand against the floor in front of you

When starting out, focus on maintaining proper alignment rather than holding the position for a long time. It’s much better to hold a proper form for 15 seconds than to struggle through 30 seconds with poor alignment.

Try this: Begin with 2-3 sets of 15-20 second holds on each side, resting 30-45 seconds between sets. Practice 2-3 times per week, gradually increasing your hold time as your strength improves.

Intermediate technique: Full side plank

Once you can comfortably hold the beginner version for 30-60 seconds with good form, you’re ready to progress to the full side plank.

Key technique points: This version increases the challenge by extending your legs and supporting your weight on your feet instead of your knees.

1. Lie on your side with your elbow directly beneath your shoulder
2. Extend your legs straight with feet arranged heel-to-toe (top leg in front)
3. Cup your supporting shoulder with your opposite hand to provide bracing
4. This shoulder bracing technique not only supports the downside shoulder but also activates your latissimus dorsi (a powerful spinal stabilizer)
5. Engage your core and lift your hips, creating a straight line from head to feet
6. Keep your body aligned with shoulders, hips, knees, and feet in a straight line

The heel-to-toe foot position is crucial. Not only does it provide better stability, but it also sets you up for the advanced variation where rotation is added to the movement.

Try this: Perform 2-3 sets of 30-45 second holds on each side with 30 seconds rest between sets. Add a gentle hip pulse up at the end of each hold to increase the challenge. Practice 3-4 times per week.

Advanced technique: Side plank with rotation

For those who have mastered the intermediate variation, adding rotation brings a new dimension to the exercise.

Key technique points: This advanced version adds dynamic movement to the static hold, challenging your core stability and coordination.

1. Begin in the intermediate side plank position with proper alignment
2. Ensure your core is firmly engaged before initiating movement
3. Maintaining your abdominal brace, rotate your upper body as a single unit
4. Move into a traditional plank position by reaching your top arm under and through
5. Your pelvis and ribcage should move together as one unit during the rotation
6. Return to the side plank position with control
7. Repeat the rotation movement for the desired number of repetitions

The key to this advanced movement is maintaining core stability throughout the rotation. If there’s twisting at the hips rather than moving as a unit, it’s a sign of instability and poor motor control, which can put pressure on the spine.

Try this: Perform 2-3 sets with 5-8 rotation movements during each 45-60 second hold. Minimize rest between sides to increase the challenge. Practice 3-5 times per week as part of your core routine.

Common mistakes and how to fix them

Even experienced exercisers can make form errors that reduce the effectiveness of side planks. Here are the most common mistakes I see and how to fix them:

1. Improper shoulder position

The problem: Placing your elbow too far forward or back from your shoulder creates unnecessary strain and reduces stability.

The fix: Before lifting into the plank position, ensure your elbow is directly beneath your shoulder joint. Your forearm should be perpendicular to your body, creating a stable base of support.

2. Sagging or piking hips

The problem: Allowing your hips to drop toward the floor (sagging) or lift too high (piking) reduces core engagement and can strain your lower back.

The fix: Focus on creating a straight line from head to feet. Imagine a rod running through your body from head to heels—everything should align with this imaginary line.

3. Neck strain

The problem: Looking up or craning your neck disrupts spinal alignment and can cause unnecessary tension.

The fix: Keep your neck in line with your spine by looking slightly forward and down, maintaining the natural curve of your cervical spine. Imagine holding an orange between your chin and chest.

4. Holding your breath

The problem: Many people unconsciously hold their breath during challenging exercises, which limits oxygen and increases tension.

The fix: Establish a steady breathing pattern throughout the hold. Inhale deeply through your nose and exhale completely through your mouth while maintaining core engagement.

Customizing side planks for your needs

One of the greatest aspects of side planks is their adaptability. Here’s how to modify the exercise based on your specific situation:

If you need more support:

• Wall side plank: Perform the exercise with your bottom forearm and foot against a wall for added stability
• Shorter duration: Quality over quantity—hold for shorter periods with perfect form
• Elevated surface: Position your elbow on a bench or stable chair to reduce the angle

If you want more challenge:

• Elevated feet: Place your feet on a small step or stability ball
• Add movement: Lift and lower your top leg during the hold
• Add resistance: Hold a light dumbbell in your top hand or use resistance bands
• Side plank with reach: Extend your top arm forward and back during the hold

Answers to questions about side planks

How long should I hold for?

For beginners, I recommend starting with 15-20 seconds and gradually working up to 30-60 seconds as your strength improves. More advanced exercisers might hold for 60-90 seconds or add movement to increase the challenge rather than extending time.

How often should I do them?

For optimal results, I suggest incorporating side planks into your routine 2-4 times per week, allowing at least 24-48 hours between sessions for your muscles to recover. Remember that your core muscles need time to rebuild after challenging exercises.

Can I do side planks if I have shoulder problems?

It depends on the specific shoulder condition. Some shoulder issues might be aggravated by the weight-bearing aspect of side planks. If you have shoulder concerns, I’d recommend consulting with a physiotherapist who can assess your situation and recommend appropriate modifications.

Are side planks suitable during pregnancy?

In early pregnancy, side planks may be appropriate for women who were already performing them before pregnancy.

Whether you’re seeing a prenatal chiropractor or not, as pregnancy progresses, most experts recommend modifying or avoiding exercises that require lying on your side or back. Always consult with your healthcare provider about exercise during pregnancy.

How to integrate side planks into your fitness routine

Now that you understand the benefits and proper technique of side planks, here are some ways I recommend incorporating them effectively into your workout routine:

1. As part of a core circuit: Combine side planks with other core exercises like front planks, bird-dogs, and dead bugs for a comprehensive core workout.
2. During your warm-up: A brief side plank hold can help activate your core muscles before more dynamic movements or sports.
3. As active recovery: Between sets of more intense exercises, a 20-30 second side plank can keep your heart rate elevated while giving other muscle groups a chance to recover.
4. In a mobility routine: Pair side planks with gentle stretches for the hips and shoulders to improve overall movement quality.

Get personalized guidance for the best results

While this guide provides comprehensive instructions for performing side planks correctly, working with qualified professionals ensures proper form and personalized progression based on your specific needs and goals.

At Price Health in Waterloo, our team can develop a customized exercise program that includes appropriate variations of side planks and complementary exercises to help you build core strength safely and effectively.

Book an in-person assessment today