The Side Plank is one of the most effective exercises for targeting the obliques and improving lateral core stability. This movement challenges the body to maintain a straight, rigid posture against gravity, building strength in the shoulders, hips, and trunk. The side plank is a natural progression from the modified side plank performed on the knees and is ideal for patients looking to increase core stability and spine protection. For more information on core stability, see the Cleveland Clinic’s guide to core training.
In this video, Dr. Ryley Perryman of Life in Motion Chiropractic in Livonia, Michigan, demonstrates proper side plank technique and explains how to progress safely. This exercise is ideal for athletes, office workers, or anyone looking to enhance core endurance and posture.
How to Perform
Step 1: Lie on your side with your elbow directly under your shoulder and forearm flat on the ground.
Step 2: Extend your legs so that your ankles, hips, and shoulders form a straight line.
Step 3: Press your elbows and feet into the ground, lifting your hips off the floor until your body forms a tall, straight line.
Step 4: Keep your neck in a neutral position and avoid letting your head sag forward.
Step 5: Place your top hand on your hip as a cue to lift and engage the obliques.
Step 6: Hold for 15–30 seconds per side, gradually increasing hold time as your strength improves.
The side plank engages the lateral core, serratus anterior, and hip stabilizers, which help protect the spine during daily activities and athletic performance. Consistent practice builds anti-rotation strength, improving your ability to resist twisting forces that can strain the lower back. For additional technical details, see Physiopedia’s overview of the side plank.
Benefits of the Side Plank
- Strengthens obliques, hips, and shoulder stabilizers
- Improves spinal stability and posture
- Reduces the risk of low back pain and injury
- Builds anti-rotation core endurance
- Progresses efficiently from beginner (knees) to advanced (feet)
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We teach side planks as part of our chiropractic rehabilitation programs to help patients build lateral stability and protect their lower backs—patients from Livonia, Redford, and Farmington Hills benefit from integrating this exercise into their fitness routines.
Schedule your appointment today to discover how side planks and other core stability exercises can help strengthen your spine and improve your overall movement.
