Use a soft surface like carpet or mat for elbow comfort
💡 Pro tip: Start against a wall for balance support
Exercise mat or floor space
Safety: Keep neck neutral and aligned with spine, avoid sinking into shoulder
Side Plank builds exceptional lateral core strength and stability while improving balance and shoulder endurance. This asymmetrical pose strengthens the often-neglected obliques and hip stabilizers, helping prevent lower back pain and improving overall functional movement patterns in daily life and athletic activities.
Regressions for building up strength
Bottom knee down reduces lever length and difficulty
Wall support helps with balance
Shorter hold time with reps instead of static hold
Progressions for advanced athletes
Lifting top leg increases instability and oblique engagement
Dynamic movement adds difficulty
Adding rotation challenges core stability further
Holding weight overhead increases load
When you can hold for 45-60 seconds per side with perfect form for 3 sets