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How to Do a Side Plank

In short

The side plank has you hold your body sideways on one forearm, stacking your feet and lifting your hips. It targets the obliques and deep side-core muscles that stabilise your spine and hips, an area the standard plank misses. Great for balanced core strength.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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The regular plank trains the front of your core, but your sides need work too. The side plank targets the obliques and the deep muscles that stop your torso from collapsing sideways, which matters for a stable spine and healthy hips.

You just need a bit of floor, so it works at home or our Putra Heights centre. It also quietly reveals left-right differences, since one side is almost always weaker than the other at first.

What it trains and who it suits

It targets the obliques and deep side-core, plus the hip stabilisers. It suits anyone building balanced core strength, and those wanting better spine and hip stability for lifting or running.

Because it is a hold, it is low-risk and simple to scale, and it exposes side-to-side weakness you can then even out.

Step-by-step cues

  1. Lie on your side with your forearm under your shoulder
  2. Stack your feet or stagger them for more balance
  3. Lift your hips so your body is a straight line
  4. Squeeze your side and glutes to hold position
  5. Hold and breathe, then switch to the other side

Common mistakes and quick fixes

  • Hips sagging toward the floor, lift them into a straight line
  • Rolling forward or back, stack your shoulders and hips
  • Elbow too far forward, set it directly under the shoulder
  • Holding the breath, breathe steadily throughout the hold

Regressions, progressions and when to stop

Too hard? Bend your knees and hold from there. Too easy? Hold longer, stack your feet, or lift the top leg. At home the floor is enough; at our centre we add reaches and hip dips for progression.

  • Stop if you feel sharp shoulder or low-back pain rather than side-core effort
  • See a professional if your shoulder cannot bear weight without pain

Frequently Asked Questions

Why is one side much weaker?+

Almost everyone has a stronger side. Train both equally, matching the reps or time of your weaker side, and the gap will slowly close over a few weeks.

How long should I hold a side plank?+

Start with two or three holds of fifteen to thirty seconds per side. Build gradually, and progress to harder variations rather than chasing very long holds.

My shoulder hurts holding it, what helps?+

Set the elbow directly under the shoulder and do not roll forward. If it still hurts, drop to the knees to reduce load, and get it checked if pain persists.

Are side planks good for back pain?+

They build the side-core that supports the spine, and many find them helpful. Keep them pain-free and cleared, and see a professional for ongoing back pain.

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