3 Advanced Side Plank Variations for a Stronger Midsection

Take your core strength to a whole new level (while protecting your spine)

By Kelan Ern
Updated: 02/13/25

The side plank is one of the best exercises to build the core while also supporting the spine.

That's because it strengthens the 'outer core' muscles (such as obliques) while also targeting 'deep core' muscles like the TVA and QL (the deepest core muscle of them all).

In essence, it builds your midsection while keeping your spine healthy.

• In fact, 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.

With all this attention on side planks, there's been many spinoff variations.

Some of them good.
Some of them bad.
Some of them ugly.

If you aren't familiar with regular side planks, check out my side plank guide before moving onto these advanced variations. 

Three Reasons to Do Side Plank Variations

#1: Takes Your Core Strength to the Next Level

Your body eventually adapts to the workouts that you do regularly. At first, holding a side plank for 10s may be challenging - but eventually it'll be a walk in the dog park. When this happens, if you want to continue building your core strength, you’ll want to challenge these muscles more.

Two options: 

1. Hold the plank for longer periods of time
2. Or you can find new, more challenging variations.

#2: Trains Dynamic Core Stabilization 

When you hold your body in a static position (like a regular plank or side plank) this is known as pure stabilization. This is a fundamental level of core training.

But once you've mastered this level, the next step is dynamic stabilization where you stabilize while your arm or leg is moving. That's why the variations you're about to learn are sometimes called dynamic side planks.

This tends to be a much more challenging way to stabilize your core.
Which is why many people fall apart because they haven't mastered pure stabilization.

#3: 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 you hold the plank to how many repetitions.

This psychology is different because you can control how many repetitions instead of simply being at the mercy of the clock.

With that said, here are three of my favorite dynamic side planks: 

3 Side Plank Variations

Side Plank Roll
Hold a side plank but then roll forward and then back 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 back into a side plank on the other side. Make sure your body moves as one unit and does not twist at the spine. This tests your core’s ability to hold these static positions and then transition into the other movements 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 top strength coach Eric Cressey. It involves holding a side plank while one leg comes up. This challenges the lateral side of the core more than a regular side plank. Plus, it involves important hip muscles (such as the glute medius) that are important for knee stability. Do 10-20 marches each side. ​

When to Consider Side Plank Variations

Even if you believe 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 your core training up a few notches by integrating the variations above.

Two Types of Variation

If you search online you’ll find hundreds of variations for about every exercise under the sun. The creativity that people have with creating new exercises is unbelievable.

However, don't get fooled by random variations vs progressive variations.

Random variations look challenging and may be extremely challenging but they don't necessarily make you better. In fact, in many cases they make you worse.

In my past presentations I used to show a picture of a guy squatting on a stability ball with 135lbs on his back.

This may be impressive.
This may be tough.

But it’s not very useful (and potentially 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

In my experience, 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 my private clients - especially those with core 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

​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.