Side Plank

How to perform it

1. 1Preparation and positioning. Lie on one side and place the lower forearm on the floor with the elbow beneath or slightly in front of the shoulder. Stack or stagger the feet according to the chosen entry level.
2. 2Starting position. Lift the hips so the head, ribcage, pelvis, and feet form one line. Keep the lower shoulder supported without allowing the chest to rotate toward the floor.
3. 3Loading phase. Press the forearm down and brace the lateral trunk to raise the pelvis fully. The upper hand may rest on the hip or floor for balance but should not pull the body into position.
4. 4Holding phase. Maintain a level pelvis and quiet lower ribcage while the body remains side-on to the floor. Keep the neck neutral and avoid letting the upper hip roll backward.
5. 5Breathing and alignment. Breathe continuously with moderate abdominal tension. Keep the supporting elbow, forearm, and foot contact stable while the trunk resists lateral flexion and rotation.
6. 6Safe release. Lower the hips under control and bend the knees or roll to the back before changing sides. Do not drop onto the shoulder or twist out of the position.
7. 7Valid hold. Count only the time during which the pelvis stays elevated, the trunk remains aligned, and the lower shoulder remains controlled. End the set when repeated hip sagging or rotation prevents observation of the standard.

Common mistakes

• Hip sag

  Fix: Shorten the hold and actively lift the underside of the waist away from the floor.

• Rotating the chest toward the floor

  Fix: Keep the sternum facing forward and stack the shoulders rather than reaching the top shoulder down.

• Shrugging the supporting shoulder

  Fix: Press the forearm into the floor while keeping the neck long and the shoulder controlled.

• Starting with an unstable foot position

  Fix: Stagger or bend the knees before using a stacked-foot position.

Safety

• The supporting shoulder and elbow carry a sustained lateral load; use a knee-supported version if full-foot support cannot be controlled.
• Use a pain-free range and support surface for the shoulder, hip, and knee; do not force the pelvis higher by twisting.
• Known spinal or shoulder symptoms require individual exercise selection and, where relevant, professional clearance.
• A stable, non-slippery floor is important because a sliding elbow or foot can create an uncontrolled fall.

Progressions & alternatives

• regressionKnee-supported Side Plank— Shorten the lever and reduce the lateral trunk moment while preserving the alignment task.
• progressionSide Plank with Hip Abduction— Add a controlled hip-abduction demand only after the pelvis remains level during the basic hold.
• progressionLong-lever Side Plank— Increase the lateral trunk moment by extending the lever without changing the basic hold standard.
• alternativePallof Press— Offer a scalable anti-rotation and lateral-stability alternative when a standing cable setup is preferred.