Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Core
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

How To Do Side Plank – Tips, Benefits, Variations, Sets and Reps

Side planks are one of the most basic and accessible bodyweight isometric core exercises for all experience levels.
Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 8, 2022

How To Do Side Plank

How To Do Side Plank

In This Article
  • How To
  • Benefits
  • Drawbacks
  • Mistakes
  • Variations
  • Programming
  • Muscles Worked
  • Bottom Line

Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and hips, side planks are great for shoulder stability and challenging your mental fortitude. The great thing about this exercise is that if you find it too easy, there are some awesome variations that you can do right where you are while in the side plank position.

In this guide, we’ll go over proper movement tips, benefits, best variations, optimal sets/reps, and programming side planks.

In This Exercise:

  • Target Muscle Group: Obliques 
  • Type: Isometric strength
  • Mechanics: Compound 
  • Equipment: Bodyweight 
  • Difficulty: Intermediate

How To Do Side Planks

A classic isometric core exercise, most gym goers or workout enthusiasts have done planks. But if you haven’t, here are step-by-step instructions to keep your form on point and the tension in the right muscle groups. 

Step 1: Beginning setup

Forming a solid and comfortable base will allow you to hold planks for as long as your strength will allow. 

To do it: 

  • Lie in a side plank position by planting your forearm on the ground and stacking one leg on top of the other to support your body weight. Your top leg should lie on top of the bottom leg so that your feet are together and pointing in the direction you’re facing. You can place the top hand on your hips or stomach for balance.

Pro tip: Keep your upper arm vertical under your armpit and close to your body for optimal support and shoulder stability. 

Step 2: Plank hold

Now you’re ready to hold the plank position. 

  • Lift your hips up to form a straight line with your body and hold this position for the desired duration. We recommend planking for at least 10 seconds on one side. When you’re ready to stop, drop your hips for a short rest break and repeat for the desired number of sets. 

Step 3: Switch sides and repeat

You can’t do one side and not the other. Flip over to the opposite side and complete the same number of sets. 

Benefits

The benefits of this exercise surely outweigh any potential drawbacks. These are reasons to rotate side planks in your core workout rotation.  

  • Challenging bodyweight core exercise – Side planks and its variations are harder for some people than others. This depends on a couple factors like your body weight and level of training experience. Beginners will especially find planks to be a great challenge to their core and entire body. 
  • Total body exercise – While some muscles are more involved than others, side planks activate the entire body. The advantage is increased total core activation, improved muscular balance, isometric strength development from head to toe, and engagement of stabilizer muscles. 
  • Weight dependent – This may also be considered a con but because side planks are a bodyweight exercise, heavier people will have more resistance to work with which will make the exercise more challenging. 

Drawbacks

Are there potential drawbacks to doing side planks? 

  • Bodyweight based – Your resistance is only as much as you weigh. This is the disadvantage of bodyweight-only exercises, however, thank goodness for more advanced variations and methods to increase resistance. 
  • Requires upper body, core, and glute strength – You need a solid foundation to do planks of any kind. That means your glutes, core, and upper body all need to be on the same page. Planks and side planks are a good variation for people with a little training experience. 
  • Not good for those with bad shoulders – If you have painful shoulders, then here are 13 ways to avoid deltoids pain in the gym. Because you’ll need to support your weight using one arm a time, healthy deltoids are a must. 

Common Mistakes

Beginners especially are more prone to performing an exercise incorrectly. These are some thing to avoid. 

  • Overcompensating – a weak core will cause you to overcompensate by lifting your hips higher than they should be in the side plank pose. You’ll still activate your core sure but will you be as strong and efficient? Probably not. 
  • Bad form – Like overcompensating, when we’re not strong enough to do an exercise, we disregard proper exercise technique which is not just ineffective but also dangerous. Know your limitations and if you can’t side plank then work on your core strength or other areas causing energy leaks. 

Variations 

Side planks are a useful basic core exercise but we also like and recommend these variations that work all the same muscles but offer their own unique advantages. 

1. Single leg side plank

Increase the total body stability requirements by doing side planks on one leg. It’s as simple as lifting the top leg up while you remain in the plank position. 

2. High side plank 

Elevate side bridges by supporting your weight on a fully extended arm rather than your forearms.

3. Side plank crunch

Activate more of the abdominal or six pack muscles with this side bridge crunch variation. 

To do it: 

  1. Get in a side plank position. 
  2. Lift the top leg toward the ceiling.
  3. Simultaneously crunch the knee of your top leg and your upper body toward each other and contract the core muscles. 
  4. Return to the starting position and repeat for the desired number of repetitions. 

4. Side bridge 

Get more action from your obliques by switching to side bridges. You’ll start off the same as a side plank, but instead of holding your hips up in an isometric pose, it’s more of an isotonic exercise. Therefore, you’ll perform repetitions by dropping your butt close to the floor and lifting it back up. 

5. Regular plank to side plank

Instead of starting from a side plank, you can get on both forearms as you would a more conventional plank, then lift one side off the ground and twist your body into a side plank. That way you’ll enhance the activation of all muscles involved in the exercise.

6. Rolling side plank 

Alternate switching from your left to right side with a rolling bridge variation. You’re essentially just turning over and from there you can do a side bridge or remain in a plank.

Programming Side Planks

Planks are a good post-training session exercise because you can finish off with a few sets of isometric holds. You still have to exert energy but there’s no movement involved which makes it a more appealing conclusion to a core or any type of training split workout session. 

Related: The Best Plank Progressions and Variations for Stronger Abs

How many sets should you do?

What are the optimal number of sets for side planks? Well, it depends on a few factors such as your body weight, training level/strength, and goals. Unlike other exercises where the resistance can be adjusted, your weight doesn’t change. 

  • We recommend 2-4 sets depending on your experience level for best results.

Try this 30-day plank challenge 

How Long Should I Plank For?

There is no perfect amount of time to hold a plank because it depends on the individual and what they’re trying to achieve. However, a major factor is your ability to hold a plank for a certain number of time. 

Some people can only hold a plank for 30 seconds while Daniel Scali from Australia set the all time plank world record (male and overall) of 9 hours, 30 minutes and 1 second on August 6, 2021. 

In our opinion, try to achieve a better time each time you do planks. If you can hold it for several minutes, then consider one of the more challenging variations to keep increasing your core strength. 

Muscles Worked

Below are brief descriptions of the core muscles worked during side planks. 

Side Plank Muscles Worked
Side Plank Muscles Worked

Obliques

The obliques don’t get as much of the spotlight compared to the more visually prominent abdominals or “sick pack” muscles, however, they give the midsection a complete look when well developed on a lean person. There are two sets of obliques – external and internal- located on the lateral side of the torso. External obliques are closer to the surface while internal muscles are deeper and they both allow us to twist and rotate from side to side. 

Rectus abdominis

Your “six pack” muscles on the front and center of your torso are also activated during side planks, although not the main focus. Their primary function is to curl the upper body down toward the belly button (e.g., crunch) and anatomically, it’s one long, flat muscle. The abdominals are an important aesthetic and functional muscle. 

Bottom Line

Get back to the basics with a simple side plank isometric exercise variation. It’s harder than it looks and a simple modification will give you something more challenging to look forward too with the variations included in this guide. Planks should be a staple core builder that fits perfectly at the conclusion of a grueling session to stimulate both physical and mental gains!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Exercise Guides
Previous Post

Bodybuilding Veteran Chris Cormier Breaks Down Chris Bumstead’s Chances In the Men’s Open Division

Next Post

How to Do Kang Squat: Muscles Worked, Benefits, and Alternatives

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Proper Plank Form

Why and How: Proper Plank Form

In general, there are two ways to do any exercise – the right way and the wrong way. The right...

Spiderman Planks

Spiderman Planks Guide – Muscles Worked, How-To, Benefits, and Alternatives

At some point, almost every exerciser wants to get six-pack abs. A six-pack involves getting your body fat low enough...

Side Lunge Stretches

How To Do Side Lunge Stretches – Tips, Benefits, Variations, Common Mistakes, Optimal Sets and Reps

Combo exercises like the side lunge stretch should be a staple in everyone's daily and/or weekly fitness regime. They'll benefit...

Scapular Pull Ups

How To Do Scapular Pull-Ups – Tips, Benefits, Variations, Sets and Reps

The name "pull-up" would imply using your arm muscles to lift your chin up and over a bar. However, the...

How To Do Side Bridge

How To Do Side Bridges – Tips, Benefits, Variations, Sets/Reps

Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body....

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Jai Courtney’s Terminator: Genisys Workout and Diet Routine

Six Different Bench Press Grips to Try

Powerlifter Phillip Herndon (125KG) Cracks 411-kg (906.1-lb) Raw Squat All-Time World Record

Larry Wheels Shares Ripped Physique Update Ahead of Anticipated Classic Physique Debut

Lee Haney Shares Crucial Advice for Bodybuilders: ‘You Got to Be Careful of What You Hear’

9 Best Pre-Workout Supplement Alternatives: Get Jacked Without the Powder

Reviews

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.