Your Body Almanac

Hold a side plank

Prop yourself up on one forearm to strengthen the sides of your trunk and hips.

How often
Weekly
Time
3 min
Recommended for
4 factors
Lying on the left side propped on the forearm, elbow under the shoulder and knees bent behind, the hips lift until the body makes a straight line from head to knees, then hold.

How to do it

  1. Lie on your side with your elbow directly under your shoulder and your knees bent behind you (the easier, modified version).
  2. Tighten your stomach muscles and lift your hips so your body is in a straight line from head to knees.
  3. Keep your top hip stacked over the bottom one and your neck in line with your spine.
  4. Hold for 10 to 30 seconds, then lower. Switch sides.
  5. Repeat 3 times per side, 2 to 3 times a week. When it feels easy, straighten your legs and balance on your feet.

Why it helps

The muscles along the side of your trunk and hip keep you from tipping sideways when you walk, carry something in one hand or stand on one leg. Side planks train them in a way front planks do not.

SourcesSpine Conditioning Program — modified side plank (OrthoInfo, AAOS)

Be careful

Stop if you feel shoulder or back pain. Skip it if you have a shoulder injury unless a physical therapist has cleared it. See a professional if pain persists.

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