Side planks are a powerhouse move that should be a staple in any core routine. They challenge your balance, engage multiple muscle groups, and build serious strength—but let’s be real, they’re also kind of brutal. If you’ve ever collapsed halfway through one during a workout, you’re not alone. The good news? Mastering the side plank is totally doable with the right technique and modifications.
Why Side Planks Are Worth the Struggle
Side planks aren’t just about sculpting your obliques (though that’s a nice bonus). They’re a full-body exercise in disguise. Robin Long, founder of Lindywell Pilates, explains that the "energy and length" required for a side plank activates muscles from your shoulders to your hips, making it one of the most efficient moves for functional strength. Unlike crunches, which isolate the abs, side planks force your entire core—including the deep stabilizing muscles—to work together while also demanding balance and coordination. That’s why they’re so tough, but also why they’re so effective.
Muscles Worked in a Side Plank
Side planks are like a stealthy full-body workout. Here’s what’s firing when you hold one: The unilateral (one-sided) nature of side planks also helps expose muscle imbalances—like if one side feels way shakier than the other—which is key for injury prevention.
Step-by-Step: Nailing the Perfect Side Plank
Robin Long’s top tips for proper form:
1、Set Your Base: Whether on your elbow or hand, align it directly under your shoulder. No creeping inward!
2、Stack Your Body: Hips, shoulders, and feet should form a straight line—no leaning forward or backward.
3、Lift Your Ribs: Imagine zipping your rib cage up toward the ceiling to avoid collapsing into your shoulder.
4、Engage Your Legs: Press your bottom foot into the floor like you’re trying to leave a footprint.
5、Shoulder Blades Down: Keep them glued to your back (no shrugging!).
Pro tip: If balance is shaky, start with your top foot staggered slightly in front for extra support.Modifications for Every Level
If a full side plank feels impossible, try these scaled-down versions:
For advanced folks, spice it up with:
Common Mistakes (and How to Fix Them)
Even fitness pros mess these up. Watch out for:
How to Incorporate Side Planks Into Your Routine
Start with 3 sets of 10–20 seconds per side, 2–3x weekly. Gradually increase hold time or add reps as you get stronger. Pair them with other core moves like dead bugs or bird dogs for a balanced workout. And if you’re bored? Try timing yourself—nothing fuels motivation like beating your personal record.
Side planks might never feel easy, but with consistency, they’ll feel more controlled—and the payoff (better posture, fewer backaches, and a rock-solid core) is worth the burn. So next time your trainer cues them, take a deep breath and own it. You’ve got this.
