Take your core strength to the next level while also protecting the low back.
By Kelan Ern Updated: 12/06/24
When I first did the side plank in gym class, it was brutal.
I could barely hold my body up for even a few seconds. It was much harder than sit-ups... crunches... or other core exercises. And that's one reason people avoid it.
It's exposes a major weakness in most people.
Or if they do try it, they feel pressure in their shoulder more than their core (which we'll get to in a moment).
That's why I wrote this guide:
To help you plank correctly and start at a level that makes sense for you. That way you can build your core strength and reap all the benefits of this powerful exercise.
Before we get into how to do them...
Here's a metaphor for why they are so important:
Fortify Your Core Like a Castle
If you've ever seen a Japanese castle, you'll notice these heavily fortified structures have many layers of defense.
Usually an outer moat surrounded the castle (sometimes half a mile away) and inside is a smaller moat. Then there were massive stone walls surrounding the castle.
In fact, there was usually an inner wall, secondary wall and third wall.
Scattered on the walls were guard towers and gates, which opened up to smaller yards which could be defended from every direction. So if an army did breach both moats... and all three walls... that brought them to the base of the castle, which was still another 2-5 stories to climb.
One of these layers could only do so much, but each one combined to create a strong, formidable defense.
When you look at the core muscles wrapped around the body, they also form a defense system of sorts.
The “outer wall” consists of larger core muscles such as the abdominals, obliques and lower back (erector spinae). But then there are “inner walls” of core muscles as well. And one of the most important jobs of all these layers is to work together to protect the spine.
In fact the most important roles of the core are:
Protecting the spine from excessive load
Help transfer force from the lower body to upper body (and vice versa)
And that’s where side planks come in...
Four Benefits of Side Planks
#1: Strengthen the Outer and Inner Wall This unique core exercise strengthens both “outer wall” core muscles and “inner wall” core muscles, which help stabilize the spine. The vast majority of core exercises work mostly the outer core muscles like the abdominals.
The QL runs in your lower back from your lowest rib to the top of your pelvis. This deep core muscle helps hold you upright and stabilizes the spine when you bend to the side.
What’s important is side planks are working all of these core muscles together. In fact, according to one of the top spine experts on the planet, Stuart McGill:
“It [side plank] is one of the few exercises that works to integrate the QL muscle together with the abdominal wall.”
#2: Lower Back Health
When these core muscles are firing properly (and together) they create stability at the lower back. This stability helps protect your lower back when you’re shoveling… lifting a barbell off the ground… or moving furniture. In essence, the more stable your lower back is, the more protected it is from injuries.
In fact, a 2016 study found that lack of core endurance was a large predictor of generalized lower back pain.
Plus, this increase in spinal stability has been shown to even...
#3: Reduce Spinal Curvature
Yes, research has shown that side planks can even help with scoliosis (sideways curvature of the spine). In a small study published in the journal Global Advances in Health and Medicine, 25 subjects were told to hold a side plank for 90 seconds, 3 days per week for 3 months.
The result: All subjects reduced the spinal curvature by at least 32%. In some cases, it reduced it by as much as 49.6%!
#4: Strengthens One of The Largest Back Muscles
When the side plank is done correctly, you can actually strengthen one of the largest back muscles (called the latissimus dorsi). That's because you are contracting this muscle when you keep your shoulder down during the exercise. (we'll cover this later in the article).
How to Do a Side Plank Correctly
The Side Plank Set-Up: In the video below, I show you how to set-up for the modified side plank and the regular side plank. Notice I’m not just lifting my hips off the ground. I’m pushing my hips forward and up to get into the proper position.
Modified Side Plank: Lay on your side with your elbow underneath your shoulder. Have your knees bent and your hips back. Bring your hips forward as you lift your torso. Hold this position for 10-60 seconds each side. Regular Side Plank: Lay on your side with your elbow underneath your shoulder. Have your legs straight with your top leg in front of the bottom leg. Start with the hips back. Bring your hip forward as you lift the torso. Hold this position for 10-60 seconds each side.
Two Common Side Plank Mistakes:
Mistake #1: Head forward Don’t let your head jut forward. Bring your head back with a slight chin tuck (think make a double-chin)
Mistake #2: Rounding forward Don’t let your body roll sideways. When you raise your arm it should point towards the ceiling.
How to Make Side Planks Easier
Side planks can be rough at first, start with the modified side plank. If that is still too difficult here’s another variation to make them easier:
Wall Side Plank: Stand in a staggered stance (one foot in front of the other) and lean against the wall. Keep your body in a straight line. Don’t let the hips sag as you do so. Hold this position for 10-60 seconds each side.
Note: Just like the other variations, keep your head in a proper position (not jutting it forward). Also make sure your spine is in a straight line.
(Oh, and make sure the wall is solid. Avoid using bookshelves...dressers... or screen doors ;).)
What If My Shoulder Hurts During Side Planks?
Since you have a lot of your weight on one arm, it’s common to have shoulder discomfort.
If you’ve had previous shoulder pain (or impingement), be cautious with normal side planks. In fact, if you’ve had a previous shoulder injury, you may want to avoid side planks altogether and opt for the second option below:
Option 1: Hand on Shoulder Grab the shoulder with an open hand and actively try to pack the shoulder down (opposite of shrugging your shoulders). This stabilizes the shoulder, gives you more clearance at the joint, and can alleviate the pressure.
Option 2: Side Lying Leg Raise: Lay on your side with one hand in front of you and a pillow underneath your head. Keep your body in a straight line and raise your legs. Hold for 10 seconds. Repeat five times each side.
On the other hand, if side planks are a piece of cake and you want to crank up the intensity a few notches - here's an advanced side plank variation that will do the trick.
Advanced: Side Plank March
Credit for this brutal variation goes to strength coach Eric Cressey. The side plank with march will challenge your obliques way more than a regular side plank. And it's going to fire up hip muscles (like the glute medius) that are crucial for knee health. Do 10-20 marches per side.
(Psychologically this variation is great too because you are counting reps instead of staring at the clock.)
Final Thoughts
My recommendation for most people is to start with modified side plank.
If those are too difficult, start with wall side plank.
If they are too easy, switch to regular.
Either way, it's one of the biggest bang-for-your-buck exercises because of how many core muscles it works at once. Remember: it's not just working "outer core" muscles but "inner core" muscles as well.
Plus, it will give you the foundation and fortitude to work your way into more advanced core exercises or other variations of the original.
Whatever the case, start putting them into your workouts.
Whether it's in your warm-up, during your workout or on your off-days - this is an exercise to master and see just how much stronger your core becomes.
Kelan Ern
P.S. If you need an extra nudge to stay motivated and go further, faster on your fitness journey - grab a free issue of the Mind-Body Breakthroughs where I do a deep-dive on the mindsets and strategies of some of the fittest athletes of all time.
