3 Advanced Side Plank Variations to Strengthen Your Core
Take your core strength to a whole new level (while protecting your spine)
ByKelan Ern Updated: 04/16/26
There are many side plank variations out there.
Some of them good. Some bad. Some ugly.
I'm going to show you three of my favorites that take the spine-protecting benefits of the original exercise and expand on them by recruiting more muscles and challenging your core in new ways.
Plus, they are a lot more interesting than staring at the clock while holding a plank.
They include:
Side plank with roll
Side plank to front plank
Side plank march
New to Side Planks? If you aren't familiar with the exercise, check out my side plank guide before moving onto these advanced variations.
3 Side Plank Variations
Below are the three most effective side plank variations that I use in my coaching programs. Each one builds off the regular side plank (and front plank) and challenges your core in slightly different ways while recruiting additional stabilizing muscles.
Side Plank Roll
In this variation, hold a side plank, roll forward and then return to the starting position. This variation from low back expert Stuart McGill engages not just the obliques but the front of the abdominal wall as well.
Do 10 “rolls” each side.
Side Plank to Front Plank
Hold a side plank and roll your entire body as one unit into a front plank. Then roll into a side plank on the other side. Move your body as one unit and don't twist at the spine. This tests your core’s ability to stabilize and then transition into the other positions, all while keeping spinal stability.
Hold each position for 10 seconds and do 5 rolls to each side.
Side Plank March
This dynamic side plank comes from strength coach Eric Cressey. It involves holding a side plank while one leg marches. This challenges the lateral side of the core more than a regular side plank. Plus, it activates important hip muscles (such as the glute medius) for knee stability.
Do 10-20 marches each side.
Four Reasons for Side Plank Variations
#1: Low Back Stability The side plank (along with its variations) is a powerful way to build an impressive core and improve your spinal stability.
It strengthens both layers of your core:
The 'outer core' muscles (such as obliques)
And the 'deep core' muscles (such as the TVA and QL).
That means it builds your midsection while keeping your spine healthy.
Most core exercises only do the former.
Plus here's what the research has found...
A 2014 study published in the journal Global Advances in Health and Medicine found that this simple exercise reduced spinal curvature by at least 32% in patients with scoliosis.
Another 2011 study published in Human Movement Sciences found that men who could hold a side plank for less than 83 seconds and women who could hold it for less than 64 seconds were much more likely to have back pain while standing.
#2: Takes Your Core Strength to the Next Level
Your body adapts to the physical demands that you do regularly. Holding a side plank for 10 seconds may be challenging at first - but eventually it'll be a walk in the dog park. Then to keep building your core strength, you’ll need to challenge these muscles more.
You'll have two options:
Hold the plank for longer periods of time
Find new, more challenging variations.
#3: Trains Dynamic Core Stabilization
The first level of core training is known as pure stabilization.
This is a fundamental level where you hold your body in a stable, static position (like a regular front plank or side plank). Then you hold these for a set period of time whether 10 seconds... 30 seconds... 1 minute... or 4+ hours if you want to break the world record.
The second level is dynamic stabilization.
At this level you hold your body in a stable position while your arm or leg is moving. Examples include birddogs, dead-bugs, or plank with leg raise. Each requires core stability while the arms or legs move. That's one reason the variations you learned about are sometimes called dynamic side planks. This extra motion demands more from your midsection.
This is why many people struggle with these and can't do them without collapsing... rotating their hips... or arching their back - they haven't mastered level one yet.
#4: Keeps Your Core Training Engaging
Many people dread holding a plank for minutes on end. With these side plank variations, you can spice things up while also challenging other muscle groups. It shifts the focus from how long to how many repetitions.
Some people enjoy the shift in psychology because you can control how many repetitions instead of simply being at the mercy of the clock.
When to Consider Side Plank Variations
Even if you think your core is already rock solid or you used to be 'King Crunches' back in the day - build your base with regular side planks first.
Once you can hold a side plank for 30-60 seconds (on both sides), then you can really crank up your core training a few notches by integrating the variations above.
Two Types of Exercise Variations
Search online and you’ll find hundreds of variations for about every exercise under the sun. The creativity that people have with creating new exercises is unbelievable.
Don't get fooled by random variations vs progressive variations.
Random variations look challenging and might be extremely challenging! But they don't necessarily make you better. In fact, often they make you worse.
In my corporate wellness workshops, I used to show a picture of a guy squatting on a stability ball with 135lbs on his back.
This is beyond impressive.
But it’s not very useful (and potentially very dangerous).
Progressive variations build off the original exercise in a logical sequence. They have some reasoning and explanation behind why the variation is in place. If the only reason to do a variation is because it’s tough, be wary of how useful it is.
Final Thoughts
I've noticed people overlook side planks (and all it's variations) but they might be some of the most important core work you can ever do. I frequently use them in my personal workouts and with private clients - especially those with core weakness and balance problems.
In fact, I've had several clients swear these have been key in giving them the core strength needed to greatly diminish and in some cases get rid of their low back pain.
Your mileage may vary but test them out and see for yourself.
Kelan Ern Elite Fitness Coaching
P.S.For more on the mental game of fitness and getting into the best shape of your life, check out the monthly Mind-Body Breakthroughs newsletter - where I do a deep dive on the mindsets, habits and strategies of some of the fittest athletes on the planet.
