Fitness trends may come and go, but one timeless principle stands firm: the importance of a strong core. When seeking to build core strength, one exercise consistently recommended is the side plank. You might glance at it and think it’s a simpler alternative to the classic plank, but anyone who’s attempted it knows that its apparent simplicity conceals a formidable challenge.
Unlike many standard core workouts, the side plank is a full-body exercise that engages and activates muscles far beyond the superficial abs. After incorporating side planks into my own training routine, I quickly discovered how effectively they challenge my stability, balance, and overall strength—all in one fluid motion.
What is a Side Plank?
As the name suggests, a side plank is a variation of the classic plank. Instead of resting on your forearms or hands, you pivot onto one arm and one leg, using your core and glutes for support. This unique positioning allows the side plank to uniquely engage various muscle groups.
According to fitness experts like Caroline Bragg, a Master Pilates Trainer, the side plank is a “highly effective full-body move.” This dynamic exercise targets the core while also enhancing stability in the hips and shoulders, making it incredibly versatile.
How to Do a Side Plank
Form is crucial when performing a side plank. Helen O’Leary, a physiotherapist and Pilates instructor, suggests starting against a wall for alignment:
- Line your shoulders, bottom, and heels up against the wall.
- Prop yourself up on one forearm, ensuring your elbow is directly beneath your shoulder and the forearm is at a right angle to your body.
- Press your forearm into the ground as if pushing the floor away, lifting the lower side of your ribcage away from the floor.
- Pull your toes toward your shins, pressing the bottom leg into the ground to activate the lateral leg muscles.
- Lift your hips towards the ceiling.
O’Leary emphasizes the importance of maintaining a “neutral” position in the lower back, avoiding any arching. Focus on pressing the hips forward to keep them well-aligned, and prevent your upper body from rotating by extending your top arm towards the ceiling.
What Muscles Does the Side Plank Work?
- Core Muscles: The core encompasses a range of muscles—from the shoulders down to the upper legs—including the upper back. This is why exercises like the bird dog and leg raises are equally beneficial for core strength.
- Shoulder Stabilisers: The side plank is effective for the rotator cuff and for stabilizing the scapula, crucial for strong shoulder functionality.
- Glutes: The glutes, composed of three distinct muscles, play a vital role in posture, stability, and overall strength. Engaging them during a side plank enhances the exercise’s effectiveness.
- Quadratus Lumborum: This deep core muscle stabilizes the lumbar region and is crucial for lower back support.
Benefits of the Side Plank
1. It Challenges Core Strength and Stability
Planks in general boost core strength, and the side plank is no exception. All experts agree that it targets not only the abs and obliques but also those smaller stabilizing muscles that aren’t often addressed in standard exercises. O’Leary affirms that side planks activate the lateral muscles of the torso, comprising the oblique muscles at the front and the lats and QL at the back, making them essential for a well-rounded core workout.
2. The Side Plank Boosts Endurance
Holding any type of plank requires significant endurance, and the side plank serves as a solid benchmark for progress. Being an isometric hold, it demands sustained muscular engagement without movement, making it particularly effective for enhancing endurance and joint stability.
3. Enhances Posture
Core-strengthening exercises like the side plank benefit overall posture immensely. As Warburton notes, a strong core supports not just aesthetics but also good movement mechanics, enhancing balance and coordination while reducing the risk of injury and back pain.
4. It Improves Functional Fitness
Functional fitness revolves around making everyday movements easier and mitigating injury risks, particularly as we age. The side plank supports this by enabling smoother, more controlled movements during daily activities like bending or twisting.
5. The Side Plank Addresses Muscle Imbalances
One of the standout advantages of isometric exercises like the side plank is their ability to reveal and rectify strength imbalances. You’ll often find one side feels easier than the other, indicating areas that require more attention. O’Leary points out that the unilateral nature of the side plank allows you to identify asymmetry in strength effectively.
How Long Should You Hold the Side Plank For?
Duration in any exercise, including the side plank, varies from person to person based on fitness level. Generally, O’Leary suggests beginners start with five repetitions of five-second holds, gradually progressing to ten seconds for ten repetitions. More confident exercisers might aim for three repetitions of thirty-second holds, advancing to a minute as they build strength.
Side Plank Variations to Try
- Kneeling Side Plank: This variation involves maintaining the hold with knees resting on the floor, allowing for a lighter weight distribution.
- Side Plank with a Twist: While in the side plank position, rotate the upper body until your elbow approaches the ground, which fosters mobility and stability.
- Side Plank with Leg Raise: For those looking to elevate the intensity, this involves lifting the top leg while maintaining the plank, challenging balance and core engagement.