When it comes to core exercises, the focus is often on the “six-pack” muscles in the front of your body (the rectus abdominis), but that leaves the all-important obliques out of the equation. These core muscles that run along your trunk on either side are responsible for much more than the proverbial snatched waist. Obliques contribute to your balance and stability, as well as help you rotate, twist, and pivot—important factors for sports, including running, tennis, soccer, and everyday life.
One of the best exercises to target your obliques is the side plank. This anti-rotation, isometric exercise requires you to stabilize as you strengthen to prevent wobbling or toppling over. And it’s so much more than a core exercise. Similar to the traditional plank, the side plank requires you to fire up muscles from head to toe. Here’s more on exactly how to do a side plank, what muscles you’ll work, and some side plank variations to inspire you to get started.
The Benefits of Doing Side Planks
It’s pretty obvious, but it deserves repeating: Side planks help to strengthen your core. But remember, your core goes well beyond your “abs” and encompasses muscles from your back down to your pelvic floor.
“Side planks help to strengthen your core—from your shoulders to glutes,” says Peloton instructor Kirra Michel. Because side planks have a smaller base of support compared to regular planks, they’re a fantastic way to improve your balance and stabilization, as well as proprioception (awareness of your body in space), according to Kirra.
Isometric exercises (such as side planks), which require you to hold a static position while your muscles are under tension, can also help build muscular endurance, she adds. Aim to increase how long you hold your side planks incrementally to push your time under tension longer and longer.
“Side planks are great for working your lateral chain of muscles that help with single-leg activities such as balance, walking, running, using stairs, or side-to-side movements,” says Ryan Chow, physical therapist and founder of Reload. Front planks, on the other hand, only train muscles in the sagittal plane (the front and back of the body), and don’t help as much with balance or lateral control, Chow adds.
