Overview
The side plank strengthens the muscles along the side of your trunk — the obliques and the gluteus medius — that keep your pelvis and spine stable when you walk, carry and lift. It is a natural progression from lying core work like the dead bug.
Start on your knees if needed. A short, controlled hold with good form beats a long wobbly one.
How to Do It
- Lie on your side with your elbow under your shoulder and legs stacked.
- Lift your hips so your body forms a straight line from head to feet.
- Keep your shoulders, hips and ankles in one line — do not let the hips drop or roll backward.
- Hold for 10–20 seconds, breathing normally.
- Lower slowly and repeat on the other side, 2–3 times per side.
What You Should Feel
Effort through the side of the trunk, the side hip and the shoulder. Stop if you feel sharp pain in the back, hip or shoulder, or if the hips keep sagging no matter what.
Common Mistakes
- Dropping the hips toward the floor
- Rolling the hips backward instead of staying side-on
- Holding the breath
- Shrugging the supporting shoulder up toward the ear
Make It Easier
- Bend the knees and balance on the knee instead of the foot
- Start from the elbow and support with the hand on the floor
- Hold for shorter intervals (5–10 seconds) with more sets
Progression
- Hold longer (up to 45 seconds per side)
- Lift the top leg slightly during the hold to load the gluteus medius
- Add a slow hip dip and return (side plank hip dips)
- Progress to a full plank or loaded carries once control is solid
Common Questions
Does the side plank help hip pain?
It strengthens the gluteus medius and lateral core, which support the hip. It can be a useful progression for gluteal tendinopathy and outer-hip pain once the clamshell is comfortable — progress under guidance.
How long should I hold a side plank?
There is no magic number. Aim for a hold you can do with good form — often 15–30 seconds per side — and build gradually. Quality and symmetry between sides matter more than a long single hold.
References
- NICE. "Low back pain and sciatica in over 16s: assessment and management." NG59. 2016 (updated 2020). https://www.nice.org.uk/guidance/ng59
- Grimaldi A, Fearon A. "Gluteal Tendinopathy: Integrating Pathomechanics and Clinical Features in Its Management." Journal of Orthopaedic & Sports Physical Therapy. 2015. https://pubmed.ncbi.nlm.nih.gov/26381486/
This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.