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The plank is probably one of your go-to exercises for strengthening your core. And while that’s always a smart move to practice more often—considering how it targets the deep core muscles you need strong in order to protect your spine—it can get boring to do over and over. So to switch it up, and really target the obliques, swap in the side plank.
The side plank is similar to a regular plank, but (obviously!) done on your side. And while you’ll still target those deep core muscles that you hit in the regular variation (like the transverse abdominis, which sort of wraps your torso like a corset), the side option turns up the burn on the muscles that sit on the sides of your midsection.
The Benefits of Adding Side Planks to Your Workouts
For cyclists, the side plank is a great move because it’s an exercise that teaches you to resist lateral flexion—a force that we need to resist any time we’re picking something up from our side. Practicing this move will also help improve your performance on the bike, as it trains you to stop rocking side to side as you ride. This allows you more power to propel yourself forward as you pedal, instead of wasting energy on that lateral movement.
“The side plank is a strength endurance exercise, which means it’s intended to help you do things that require long bouts of effort,” says Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City.
An added bonus: Side planks also recruit the glutes, helping to strengthen them. The benefit? More power to push you through a strong pedal stroke, so you can conquer hills and speed.
How to use this list: Sub these six core-crushing side plank variations, from Tamir, into your next bodyweight workout to mix things up. (He doesn’t recommend you do all of these exercises in one circuit, as it can be hard on your shoulders. So pick one and add it to your next routine.) Hold each move for 20 to 30 seconds on each side. Each move is demonstrated by Tamir so you can master proper form. An exercise mat is optional.
1. Modified Side Plank
Why it works: This is good for those new to the side plank, says Tamir, as it helps build up your strength without risking injury.
How to do it: Start lying on right side with right forearm on the ground, forming a straight line from head to heels. Bend bottom knee 90 degrees, and keep the knee in contact with the floor, lessening the load. Keep top leg straight. Drive forearm into floor and lift hips off the floor. Hold.
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2. Forearm Side Plank
Why it works: By lifting the hips as high as you can, you get the most recruitment from the core. Keep neck in a neutral position (don’t drop or raise the head), and aim to keep body in one straight line. Always make sure elbow is under shoulder to reduce the stress on the shoulder and maintain a stronger position, Tamir explains.
How to do it: Start lying on right side with right forearm on the ground, forming a straight line from head to heels, with feet, knees, and hips stacked. Make sure right elbow is directly under shoulder. Drive forearm into floor and lift hips off the floor. Hold.
3. Side Plank
Why it works: This takes the baseline movement and makes it more challenging by lifting your center of gravity and putting more stress on the arm and shoulder, requiring more strength, Tamir says.
How to do it: Start lying on right side with right hand on the ground, forming a straight line from head to heels, with feet, knees, and hips stacked. Make sure right hand is directly under shoulder. Drive hand into floor and lift hips off the floor. Lift left hand to ceiling. Hold.
4. Side Plank With Abduction
Why it works: “By adducting the hip, you are recruiting more of the glutes and core,” says Tamir.
How to do it: Start lying on right side with right hand on the ground, forming a straight line from head to heels, with feet, knees, and hips stacked. Make sure right hand is directly under shoulder. Drive hand into floor and lift hips off the floor. Lift left hand to ceiling. Hold. Then lift top left leg a few inches off right leg. Slowly lower back down. Repeat.
5. Side Plank With Hip Raise
Why it works: “Making this movement dynamic will require more strength,” Tamir explains. You should feel the burn turn up in the side of your torso.
How to do it: Start lying on right side with right hand on the ground, forming a straight line from head to heels, with feet, knees, and hips stacked. Make sure right hand is directly under shoulder. Drive hand into floor and lift hips off the floor. Lift left hand to ceiling. Hold. Slowly lower hips to floor. Then lift them back up to a straight diagonal line with shoulders and heels. Repeat.
6. Forearm Side Plank With Rotation
Why it works: This variation makes the movement more difficult because instead of moving in one plane of motion, the exercise works your body in multiple planes. Your body weight is also shifting around, which requires more core strength to keep you stable, explains Tamir.
How to do it: Start lying on right side with right forearm on the ground, forming a straight line from head to heels, with feet, knees, and hips stacked. Make sure right elbow is directly under shoulder. Drive forearm into floor and lift hips off the floor. Lift left hand toward ceiling. Hold. Then bring left arm down and underneath torso, rotating slightly toward the floor. Reach back up toward ceiling. Repeat.
