What are the progressions for a side plank?

Depending on the fitness level of the person, the condition of their shoulders, back, etc. they can start with a side plank against a wall moving the feet further away from the wall as they gain strength. They can then proceed to the floor and start from the knees. As they gain strength they can proceed to the feet with a wide base and work on building to one foot on top of the other. Then they can proceed to other variations such as moving a limb away from the midline and other movements from the side plank position.

Side planks are an excellent exercise to strengthen the entire body, from the hips to the core and all the way up to the shoulders. However, not everyone can or should start with the traditional side plank. You cannot progress the demand of an exercise without understanding basic physics and biomechanics. With side plank progressions, it is going to be harder on the hip and core muscles the more horizontal you are, and with the knees straight. The side plank is going to be easier with the knees bent and the more vertical your body is. There is no doubt that you can find variations that suit your training program, your patients, your clients, and more!

The side plank is a terrific abdominal exercise that places stress on the obliques as well as the hip and shoulder. Weaknesses in any of those three places will limit the exercise so starting with a full length plank is not for everyone. Exercisers should begin with a static hold version that is challenging but manageable for 20 seconds. If the full length side plank is too challenging, smart regressions include placing your top hand on something for more support, propping your bottom arm on a higher surface (like a bench or a staircase), or bending both knees to 90 degrees so the bottom knee rests on the floor. Add more time to your planks until you feel strong enough to progress to a more challenging version.

If lifting the top leg, make sure it's going straight up and ever so slightly backwards to focus on more glute med vs TFL/ hip flexors. Many people need more work on most backside muscles.

The side plank with leg lift is an advanced variation that puts a tremendous amount of stress on the bottom hip (tensor fascia lata or TFL muscle). Few casual exercisers can progress to this version without significant hip strengthening first. If this version is too challenging, the exerciser can focus on strengthening the TFL separately using hip abduction exercises. Alternatively, the exerciser can do a side plank variation from their knees and still perform the same leg lift with the top leg. While lifting the top leg, the exerciser should keep their toes and knee pointed forward (preventing external hip rotation) to best work the TFL of the top leg. Don't let your hips sag as you lift your leg so the bottom hip holds a stable position.

A rotational side plank (or “thread the needle”) is a great variation that adds movement to an otherwise static core exercise. For many, the shoulder fatigues before the obliques. It might be helpful for those exercises to perform another rotational abdominal exercise first to pre-fatigue the obliques. A good choice would be a Russian twist, where the exerciser balances on their butt in an abdominal v-sit and rotates their trunk from side to side. They can also structure it so the rotational side plank is first and the Russian twist is second to help further fatigue the obliques. When you complete a repetition and reach up towards the ceiling, look forward instead of up towards your hand. This realigns the spine and prevent over-rotation.

A side plank with hip dip is a great next step for anyone comfortable performing a traditional side plank for 20 seconds or more. It’s great for exercises who have a hard time connecting with their obliques. Key points would be to not fully rest your hip on the floor when dipping; focus on the obliques expanding on the way down and contracting as you return to neutral; and not rotating (so the motion is up and down without a twist)

The side plank and these variations are an important component of well-rounded core strength. The primary purpose of the static side plank is to develop midsection stability in the frontal plane so the body is better able to resist unwanted lateral spinal flexion (sideways bending of the lower spine). The side plank variations with movement help the exerciser maintain a neutral spine under dynamic load, which is important for functional strength. This can carry over to regular life activities like grocery shopping (carrying bags, pulling a case of water off of a shelf), contact sports (where pushing someone or getting pushed by someone is common), or simply carrying luggage through an airport.